Training Program to Increase Running Speed

Why Should You Practice to Increase Running Speed?

Running speed is an important factor for people who love running, especially in competitions or when wanting to improve personal performance. To improve your running speed, you need to combine strength training, technique, and specialized exercises that help improve explosiveness and endurance. The training program below helps you comprehensively develop these elements, thereby improving your running performance.

Exercises to Increase Running Speed

This program combines strength and endurance exercises and running technique exercises to help you increase your speed effectively. Below are some main exercises in the program:

Interval Training

Interval running is an effective speed training method that helps you improve both speed and endurance. This workout involves periods of fast running (sprints) interspersed with periods of slow running or walking for recovery.

• How to do it: Sprint for 30 seconds, then jog or walk for 1 minute. Repeat this cycle 8-10 times.
• Benefit: Enhance your ability to run fast and improve recovery between sprints.

Hill Sprints

Running uphill helps strengthen leg muscles and improve explosiveness when running fast. This exercise requires the body to use more strength to resist the resistance from the slope, helping you develop muscle and speed.

• How to do it: Find a slope with a moderate slope. Sprint uphill for 20-30 seconds, then walk downhill to recover. Repeat 6-8 times.
• Benefit: Develop leg muscle strength and increase explosiveness when running fast on flat terrain.

Long Runs

Long runs help improve your body’s endurance and stamina. When you have good endurance, it will be easier for you to maintain high speeds for long periods of time without getting tired quickly.

• How to do it: Do a long run from 45 minutes to 1 hour at a moderate pace, maintaining a steady breathing rate.
• Benefit: Improves endurance and ability to maintain high speeds throughout a race or long training session.

Plyometrics Exercises (Jumping Exercises)

Plyometrics is an explosive strength training exercise for muscles that helps improve reaction speed and the ability to run fast. Jumping exercises help effectively activate the leg muscles, buttocks and core muscles.

• How to do it: Do exercises like box jumps, jump squats, and lateral jumps.
• Benefit: Enhances the explosive power of muscles, improving acceleration and agile movements.

Running Technique Exercises

Improving your running technique helps you optimize each step, thereby saving energy and running faster. Focus on factors such as posture, running form, and cadence.

• How to do it: Do exercises like high knees, butt kicks, and quick feet.
• Benefit: Improve your running technique, helping you run more efficiently and faster with less energy.

Sample Workout Program for the Week

Below is a sample workout program lasting 4 sessions a week to help you increase your running speed effectively:

Session 1: Interval Training

• Warm up for 10 minutes with light running and stretching.
• Perform variable speed running: Sprint for 30 seconds, then jog slowly for 1 minute. Repeat 8-10 times.
• Stretch and end your workout with 5-10 minutes of light running.

Session 2: Hill Sprints

• Warm up for 10 minutes with light jogging and joint rotation.
• Run uphill for 20-30 seconds, walk down to recover. Repeat 6-8 times.
• Finish with stretching and light running for 5-10 minutes.

Session 3: Long Run

• Run long for 45 minutes to 1 hour at a moderate pace.
• Focus on steady breathing and maintaining a steady pace.

Session 4: Plyometrics and Running Technique

• Warm up for 10 minutes with light running and stretching.
• Perform 3 sets of box jumps and jump squats, each set 10-12 times.
• Focus on running technique exercises such as thigh raises, heel raises and small step runs, 2 minutes each.
• Finish with stretching and light running for 5-10 minutes.

Nutrition and Recovery After Workout

To achieve optimal results when speed training, you need to pay attention to nutrition and recovery time:

Supplement Enough Protein

Protein helps restore and develop muscles. Add high-quality protein sources such as chicken, fish, eggs and dairy products after your workout.

Carbohydrate Supplement

Carbohydrates provide the body with energy during intense exercise sessions. Choose foods rich in complex carbohydrates like brown rice, oats and sweet potatoes.

Full Recovery

Sleep and rest are important factors for the body to recover after exercise. Make sure to get 7-8 hours of sleep each night and take time to rest between workouts.

Increase running speed

The running speed training program combines interval training, uphill running, long running and running technique to help you develop comprehensive strength, endurance and skills. Follow this program regularly, combined with proper nutrition and recovery, to achieve optimal results and effectively improve running speed.