4-Week Speed Training Program

Do you know the true source of speed in running? Or how to properly build speed through training? This 4-Week Speed training program will teach you how to approach speed development as a runner and build up your speed at several different distances.

This program is divided into three sections; (1) conceptual understanding of speed, (2) drill progressions that will improve speed, and (3) 3 complete training sessions per week to take you through the practical portion of this 4-week program.

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Traditionally, speed training is centered on developing muscles that aid with extension of the joints. Did you know this is actually counter-intuitive? Many of the problems with popular speed training approaches stem from coaches getting influenced by watching other fast runners. In this video, you'll learn what's wrong with this approach and what your focus should be when developing speed.

One of the foundations of Pose Method is understanding how falling is the key to running faster. In this video, you'll learn how about the correlation between falling angle and speed.

Now that you understand what's at the core of speed, its important to understand how you should structure your speed program. Watch this video to learn what components you should work on to develop speed.

This series will take you through a 4-week training program to improve your speed. In this video you'll learn how this program is structured, as well as how you can continue on with improving or maintaining your speed when you reach the end of the 4-week program.

This quiz will quickly review some of the concepts you learned in the first section of this course.

The Timber Drill Progression is a great exercise for enhancing your perception of falling and will improve your ability to produce a higher falling angle. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Partner Falling Drill Progression is a great exercise for enhancing your perception of falling and will improve your ability to produce a higher falling angle. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Warm-Up Hops Progression is a great exercise for strengthening a runner as well as developing muscular elasticity. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Jump Rope Progression is a great exercise for strengthening a runner as well as developing muscular elasticity. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Box Jumps Progression is a great exercise for strengthening a runner as well as developing the skill of unweighting. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Box Jumps with a Bar Progression is a great exercise for strengthening a runner as well as developing the skill of unweighting. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The squats progression is a great exercise for developing support muscles. In this video, you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Hip Dips with Hands on a Box Progression is a great exercise for building a strong bridge between a runner's legs and trunk. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Hip Dips with Feet on a Box Progression is a great exercise for building a strong bridge between a runner's legs and trunk. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Face Down Resistance Bands Progression is a great exercise for developing a quicker change of support when running. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Face Up Resistance Bands Progression is a great exercise for developing a quicker change of support when running. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

The Standing Resistance Bands Progression is a great exercise for developing a quicker change of support when running. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.

This quiz will briefly review some of the concepts you learned in the second section of this course.

Before your start any training program, it's important to know where you're starting so you can track your improvement. This video will take you through the six exercises that make up you're initial speed assessment.

Watch this video to see the exercise progressions and number of running intervals at each distance for the three sessions that make up your first week of training.

This is the first session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

This is the second session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

This is the third session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

Watch this video to see the exercise progressions and number of running intervals at each distance for the three sessions that make up your second week of training.

This is the fourth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

This is the fifth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

This is the sixth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

Watch this video to see the exercise progressions and number of running intervals at each distance for the three sessions that make up your third week of training.

This is the seventh session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

This is the eighth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

This is the ninth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

The fourth week is a test week. Watch this video to see which test distance you'll run during each day of this final week of training.

This is the tenth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

This is the eleventh session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

This is the twelfth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.

The final week of the speed program covered your follow-up speed assessment. Now that you've finished, you should have a great indication of the improvements made during this program.

Watch this video to see how you can continue developing speed going forward in an endless cycle.