Developing both speed and endurance is the recipe for running faster.

Speed ​​is a combination of strength and power.

Strength is the maximum force your muscles can produce. It is developed through training on inclines, but also with some weight training that should focus on the lower parts of the body.

Power is a neuromuscular capacity that depends primarily on how quickly muscle fibers can be recruited for force execution and then movement. He is trained through short sprints and repetitive track workouts. For example, 60m short sprint repetitions with full recovery are a great way to stimulate the neuromuscular system so that it is forced to apply as much force as possible in a very short period of time.

Less structured types of exercise like fartlek or lunges are also used to develop speed; these are methods that do not lead to a high level of fatigue but do significantly improve the runner’s speed-oriented capabilities. It is proven that the neuromuscular system has memory, so not stimulating the speed-oriented components during training is a sure way to not get fast in the future.

When strength and power increase, and speed is brought to an acceptable level, the next step is to work on maintaining this speed for a longer period. After all, it is the main principle of long-distance running: run fast and for a long time. Speed ​​Endurance is the term used to describe this ability; It is based on the ability of the muscles to maintain high and rapid force production for longer and longer.

The challenges that must be faced when training for resistance is the production of lactic acid in the tissues at a certain rate called the Lactate Threshold. The fine art of training is to raise the threshold so that a good speed is maintained for an extended period of time. It is true that the lactate threshold rhythm can be maintained for an hour. So it’s just above half-marathon pace for non-elite runners.

To train for speed endurance, you need to perform medium to long duration repetitions on the track at a pace above your lactate threshold. That means, for example, 800 meters or 1k reps at 5k race pace. The recovery should be short so as not to let the muscles have a chance to fully recover and then simulate the endurance conditions and rigor of the race.

Finally, working below your lactate threshold allows you to do longer reps or split times for a duration that could stretch to an hour at marathon pace. This type of work allows you to precisely position yourself in race conditions and teach your muscles exactly what speed to maintain for this set amount of time (which sometimes feels so long during the race).