Speed Development for Distance Runner

needforspeed_ wrote:

Hi, I am a rising junior who wishes to run under 16:00 next year in XC. I ran 4:36 and 9:57 this season, so I know I can break 16:00, but I am looking long-term in the future and I think that I need better 400/800 speed to be competitive in track later on. I could probably run about 58.high in the 400 now, so is there any way I can get under 56 without wrecking my endurance too much? Lifting, hills, etc. is what I was thinking, but I don't know how to do it properly.

Thanks, and specific advice is much appreciated.

The 5x60m thread may be good for starters. How you integrate a workout such as something like 5x60m-with-full-recovery (>= 5:00 minutes rest) with your mid-distance and distance training is tricky, but that thread addresses it somewhat. Great luck to you.

I coach high school and I find it absolutely crazy when my guys can't run under a 58, and yet their 1600 through 3-mile times are decent. I think a lot of it is actually mental—its hard for them to imagine sprinting for so long. They just don't know how to do it.

Here are some things work effectively:

-Strides a few times a week after easy runs. Barefoot is a plus.

-Short hill sprints. Canova has his athletes do 12-20 seconds MAXIMUM EFFORT sprints uphill at least once a week to work on strength and speed, even during racing season.

- 60-200m intervals

If you are focusing purely on just getting more top speed, this should all be full recovery.

And none of this will "wreck your endurance". How would it hurt your endurance at all? You running a marathon anytime soon? Where would you get the idea that practicing how to run faster is going to give you less endurance. With a high school workload of 40-55 MPW, taking out extra time to practice running more than you otherwise would will help your endurance.

Thank you. I didn't really know how it would affect my endurance, so that's why I asked. I will incorporate these techniques into my routine this summer.

Some people say that basic speed is determined only by genetics. Is that true? If so, is it worth it to work on speed?

needforspeed_ wrote:

Thank you. I didn't really know how it would affect my endurance, so that's why I asked. I will incorporate these techniques into my routine this summer.

Some people say that basic speed is determined only by genetics. Is that true? If so, is it worth it to work on speed?

It is partially determined by genetics but you can maximize your speed more than most people think. You may one day be able to run sub 50 in the 400m. You never know. I was a 60s+ guy my sophomore year of high school and by senior year of college I was under 50, and I only did pure speed development for a year or so prior. Otherwise I just got faster with weights and continued distance training.

ThatAverageRunner wrote:

needforspeed_ wrote:

Thank you. I didn't really know how it would affect my endurance, so that's why I asked. I will incorporate these techniques into my routine this summer.

Some people say that basic speed is determined only by genetics. Is that true? If so, is it worth it to work on speed?

It is partially determined by genetics but you can maximize your speed more than most people think. You may one day be able to run sub 50 in the 400m. You never know. I was a 60s+ guy my sophomore year of high school and by senior year of college I was under 50, and I only did pure speed development for a year or so prior. Otherwise I just got faster with weights and continued distance training.

In terms of physical size, how much did you grow during that time? Height, weight, apparent muscle mass?

needforspeed_ wrote:

ThatAverageRunner wrote:

It is partially determined by genetics but you can maximize your speed more than most people think. You may one day be able to run sub 50 in the 400m. You never know. I was a 60s+ guy my sophomore year of high school and by senior year of college I was under 50, and I only did pure speed development for a year or so prior. Otherwise I just got faster with weights and continued distance training.

In terms of physical size, how much did you grow during that time? Height, weight, apparent muscle mass?

*Sophomore year I was probably about 5'6-5'7 and 120lbs.

*Senior year of high school I ran high 55 and was 5'9-5'10 and 130-135lbs. More muscular from lifting, but I also grew in height.

*Freshman year of college I was ~145lbs of more muscle, 5'11 and only managed 54 high.

*My height as maintained at 5'11 and my weight fluctuates around 150lbs give or take 5lbs from sophomore year to senior year of college. I did get stronger during this time, though. Consistent lifting and hard 100m strides with long rest are what seemed to help me most with my 200-400m speed. Hill sprints and shorter reps are also great, but I didn't know about this stuff until after the fact. I just hammered 4-6 by 100m in 11.high to mid 12 (slight jogging start) with 2-4 minutes rest between, focusing on good form and being relaxed.

needforspeed_ wrote:

Thank you. I didn't really know how it would affect my endurance, so that's why I asked. I will incorporate these techniques into my routine this summer.

Some people say that basic speed is determined only by genetics. Is that true? If so, is it worth it to work on speed?

Genetics sets the stage for muscle makeup into more towards slow twitch or more towards fast twitch. One often have a pretty good feeling of this. The fast guys often have more muscle volume (at least when fully grown) and naturally are the faster ones. Everyone have fast twitch (and slow twitch) and can increase the force per stride and therefore the speed with training. This kind of training does add up to the endurance training and will not change endurance in case not the endurance training is reduced.

Hill sprints are a very safe and efficient way of building run-specific strength and speed. Running fast is also eventually about running fast also when flat, so a good progression is to after some time with hill sprints progress with adding some flat sprints as well. Turnover and good running form is harder on flat than in a hill and it can make you a better runner.

If you have no downhills in your easy or moderate runs, running short 30s hill reps downhill (around 10% decline) at your 10k pace, but with a moderate effort is shown to be a simple way of building strength and running efficiency (the study showed increased jump height). Nothing much (5-10 with easy jog up again) and be sure to progress to stay away from sore muscles and injury.