In my view, an effective training plan hinges on two crucial pillars, with one being the continuous development of speed and power. Without delving too deeply into the science, power can be understood as a combination of strength, velocity, force, and neuromuscular adaptations. Speed is typically defined as maximum velocity, usually measured over increments of 30 meters or less (although for middle and distance athletes, I use 40 meters). With proper sprint mechanics and the necessary neuromuscular adaptations, an athlete who develops more power will achieve greater speed. A more forceful foot contact with the running surface will propel the athlete further with each step, resulting in greater speed (assuming proper mechanics). It is paramount that speed and power training are included year-round. I believe there is minimal cost and very low risk of injury when training for speed and power, and it can be sustained year-round.

My power development program for middle distance and distance runners involves heavy weight lifting and jumps. We have observed significant and measurable gains in power (using force plate testing) by utilizing these four primary lifts on a weekly basis: Hang Cleans, Quarter Squats, Trap Bar Deadlifts, and Push Jerks. These primary lifts are supplemented with single-leg, upper-body, and core movements. Unlike sprinters, distance runners may need to be more judicious in the number and intensity of ground contacts when doing jumps and plyometrics. The jumps program typically includes wicket hops, box jumps, and some limited depth jumps. These exercises are essential to strengthen and stimulate the stretch reflex in the legs, particularly the calf and Achilles complex.

Speed Development

Newfound power can only be translated into speed through proper sprint mechanics. It is paramount that athletes are taught the fundamentals and learn to apply those skills to their various race distances and sprints. Drills that teach dorsiflexion of the foot, proper foot recovery, and body position to attack the ground should be done regularly. Sprinting is a skill, and any skill must be practiced to improve. To get faster, you have to run fast—very fast! A couple of times a week, my middle distance and distance athletes will run at maximum velocity or at least very close to it. Because it’s easy to convert into 400-meter paces, I typically use increments of 40 meters for speed development but sometimes use 30 meters. Many coaches hesitate to employ max-velocity runs regularly, possibly due to fears of injury or negative impacts on subsequent workouts. However, my experience has shown that if done regularly, athletes no longer get sore from sprinting, and it actually primes them for subsequent workouts. In fact, I cannot recall an incident where an athlete was injured while doing a flying 30 or 40 at max velocity. This may be due to a judicious progression into max-velocity runs accompanied by a sound strength program. I highly recommend that runners work on speed regularly throughout the entire macro training cycle, from base training all the way to peak racing.