Learn How To Sprint

14/5/2021 Learn How to Sprint -
Learn How to Sprint
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This is an excerpt from The Alberto Salazar Edition (bonus

edition) in the chapter “Lessons Learnt From 40 Years In The
Game”.
#4: Learn how to sprint
Yes, like Usain Bolt. While sprinting isn’t going to compromise a

majority of a distance runner’s training, it’s worth paying some
attention to every week.
If you watch some of the best distance runners in the world in slow
motion their mechanics aren’t too di erent from their top sprinting
counterparts – they’re relaxed from the face on down, landing under
their center of gravity, driving their knees, wasting very little time in
the air, and covering ground quickly and e ciently.
Over the last lap of the 10,000-meter nal at the Olympics, Farah
sprinted away from the rest of the eld to capture the rst of his
two gold medals.
Rupp wasn’t far behind. This wasn’t by accident.
Sprinting, or speed development, has been a key part of Farah and

Rupp’s training program.
Why? At the top level of the sport, particularly in championship

races, an athlete needs to be able to close hard o any pace.
For the citizen runner, possessing the ability to kick over the last
quarter mile of a race can be the di erence between an age-group
award and hoping to win a race prize.
Aside from being able to nish fast, however, the main purpose of
sprinting or speed development workouts for distance runners is to
recruit muscle bers that aren’t relied upon in traditional workouts
such as VO2 max intervals, tempo runs and the like, which will
improve your power and explosiveness while helping your stride
become more uid.
Improving your sprinting ability enhances the e ectiveness of all the

other types of workouts you’ll do, allowing you to run faster and
longer more e ciently.
How can you incorporate sprint workouts into your training

schedule? Here are three e ective recommendations:
* Short Hill Sprints: Once or twice a week insert a set of 4 to 10

short, steep hill sprints (8-12 seconds in length) into your training
schedule.
Run these repeats at near max e ort with full recovery in between
repeats. This is what I call a muscle workout, not a speci c tness-
building workout, designed to recruit fast twitch muscle bers,
strengthen your lower legs, increase explosiveness as well as help
you become more injury resistant.
It’s best to do these after an easy run on the day before some of
your more traditional speed workouts.
* Short Flat Sprints: After 4 to 6 weeks of including short hill sprints

into your training, transition to sprinting over at ground.
The same principles apply: 4 to 10 sprints of 8-12 seconds in

duration at near max e ort with full recovery between intervals.
Warm up with 4 to 6 x 150m strides to get loose and lessen

likelihood of injury.
Be sure to keep the basic tenets of good running form in mind while
running relaxed and staying in control of your stride.
* Practice Kicking: Upon completion of a more traditional training

session such as long intervals or a tempo run, tack on a 4 to 6
repeats ranging from 100 to 400m in length at near full speed.
This is an e ective way to practice sprinting while tired, which is

what you’ll need to do at the end of a race.
This is a more demanding race-simulation type of workout than

either of the aforementioned sessions, so be careful and use
sparingly in order to avoid injury. Once a week is more than enough.
This is an excerpt from The Alberto Salazar Edition (bonus

edition) in the chapter “Lessons Learnt From 40 Years In The
Game”.
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14/5/2021 Learn How to Sprint -

Learn How to Sprint

 Post Views: 41,756

Hundreds of runners from around the world are currently training on

Learn How to Sprint

This is an excerpt from The Alberto Salazar Edition (bonus

#4: Learn how to sprint

Yes, like Usain Bolt. While sprinting isn’t going to compromise a

Rupp wasn’t far behind. This wasn’t by accident.

Sprinting, or speed development, has been a key part of Farah and

Why? At the top level of the sport, particularly in championship

Improving your sprinting ability enhances the e ectiveness of all the

How can you incorporate sprint workouts into your training

* Short Hill Sprints: Once or twice a week insert a set of 4 to 10

* Short Flat Sprints: After 4 to 6 weeks of including short hill sprints

The same principles apply: 4 to 10 sprints of 8-12 seconds in

Warm up with 4 to 6 x 150m strides to get loose and lessen

* Practice Kicking: Upon completion of a more traditional training

This is an e ective way to practice sprinting while tired, which is

This is a more demanding race-simulation type of workout than

This is an excerpt from The Alberto Salazar Edition (bonus

Enjoy 2 more free articles per month by joining over 50,000+ othe

Enter Email Sign up

Enjoy 2 more free articles per

Mo Farah’s Diet VO2Max – What is it and Does

10 Golden Running Rules of

More Tempo Running – A Key Train Your Mind

What It’s Like To Be Coached

Terms and Conditions

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