Maximal-velocity sprints
Flying 30m and flying 40m sprints, 95-100% effort, full rest. 4-8 reps per session, once or twice a week. This is the primary stimulus for top-end speed.
Getting faster at running is not the same as getting fitter at running. Faster is a different stimulus, mostly maximal-velocity sprints, heavy strength, and plyometrics. Below: the work that actually moves speed, in the order it usually pays off. Skip the tempo runs if your only goal is to be faster.
Flying 30m and flying 40m sprints, 95-100% effort, full rest. 4-8 reps per session, once or twice a week. This is the primary stimulus for top-end speed.
Squat, deadlift, or hip thrust at 80-90% 1RM, 3-5 reps, 3-5 sets. Twice a week. Builds the hip extension force a sprint requires.
Bounds, box jumps, depth jumps, 4-6 reps, full rest. Once a week minimum. Trains rate of force development, which is what separates fast strength from slow strength.
Time trials lie. They depend on wind, surface, fatigue, and starting style. Video does not. Film a flying 30m every 4-6 weeks. AI compares stride length, ground contact, and posture. If your mechanics are improving, your time will follow.
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Common questions athletes and coaches ask about this topic.
A directory of every sprints page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
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