12-week Speed Endurance Training (Run 400m Like a Pro) from Udemy

12-Week Speed Training Program

Course Description:

Are you ready to unlock your full-speed potential? This is a comprehensive 12-week speed training program designed to enhance your athletic performance and help you reach new levels of speed and agility. Whether you're an athlete striving for excellence on the field,a coach looking to improve your athlete's time, a fitness enthusiast seeking to improve your running times, or simply someone who wants to move faster and more efficiently in everyday life, this course is for you.

Led by state champion and NCAA qualifier, Chase Wheeler, with expertise in speed development, this course offers a structured curriculum that combines scientifically proven training methods with personalized coaching to maximize your results. Throughout the 12-week journey, you will:

- Learn how to set S.M.A.R.T. goals so you can make achieving a big goal realistic.

- Learn what it means to be a student of your craft.

- Learn how to program your workouts to become an effective runner at every part of your race.

- Learn how to peak at the right time.

- Track your progress: Learn how to track your progress so you know how close to your goal you are getting.

Whether your goal is to outpace your opponents on the field, achieve a new personal best in a race, or simply move with greater speed and agility in your daily activities, this program will equip you with the tools and knowledge you need to succeed. Join us and unleash your full-speed potential.

Prerequisites: None

What's inside

Learning objectives

How to train like a professional by working backwards from your desired goal
How to reach peak speed at the right time

Fully developed 12-week training curriculum
How to master technique and strategy for your event

How to train like a professional by working backwards from your desired goal
How to reach peak speed at the right time
Fully developed 12-week training curriculum
How to master technique and strategy for your event

Syllabus

At the end of section 1 will be able to form a goal and understand how to work backwards from your goal date to achieve your desired result.

Introduction

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Read about what's good

what should give you pause

and possible dealbreakers

Tailored for athletes, coaches, fitness enthusiasts, and individuals seeking improved movement efficiency

Structured 12-week curriculum provides a comprehensive training plan

Led by an experienced state champion and NCAA qualifier with expertise in speed development

Covers essential aspects of speed training, including goal setting, technique mastery, and performance optimization

Provides personalized coaching to maximize individual results

Addresses both competitive and recreational speed training needs

Reviews summary

Structured 12-week speed training for runners

According to students, this course offers a highly structured positive and progressive 12-week training program positive for improving speed and endurance, particularly for the 400m distance neutral. Learners praise the expert guidance from Coach Wheeler positive, highlighting the practical application of concepts like SMART goal setting positive and peaking strategy positive. While many experienced a significant improvement in performance positive, some found that certain sections could benefit from more detailed demonstrations warning or a clearer indication of suitability for absolute beginners warning, as some felt a need for prior athletic knowledge despite the stated 'no prerequisites.' Overall, it's considered a practical and effective approach positive for disciplined runners.

Emphasizes sustained effort over extreme intensity.

"The emphasis on consistency over intensity really resonated with me; it helped me stay on track without burning out."

"The program pushed me, but in a smart, sustainable way. It's not about intensity every day, but consistent effort."

"I appreciated the focus on sustained effort; it made achieving a big goal realistic over 12 weeks."

Instructor's professional background provides valuable insights.

"Absolutely fantastic! As an aspiring athlete, the insights on peaking at the right time were invaluable. Coach Wheeler's background shines through."

"The information on race strategy and workout programming was very insightful. It requires discipline, but the results are there."

"Transformed my running! The emphasis on working backward from a goal and understanding how to build a season was a game-changer."

A well-organized 12-week plan with clear progression.

"This program is exactly what I needed to break through my speed plateau! The structured 12-week plan built up my endurance and speed gradually."

"Great foundation for speed work. The initial weeks are well-paced, and the progression makes sense."

"I completed the program and definitely feel faster. I particularly liked the structured progression and the focus on measurable improvement."

Could use more detailed visual demonstrations for certain drills.

"Some parts could benefit from more detailed demonstrations of specific drills, especially for beginners."

"More visual aids would be helpful, especially for ensuring proper form."

"I felt a bit lost on proper form for some drills, wishing for more visual guidance."

May require prior athletic experience for optimal benefit.

"My only minor critique is that some parts could benefit from more detailed demonstrations of specific drills, especially for beginners who might be new to this training."

"I found some exercises weren't fully explained for someone without prior athletic experience; I felt a bit lost on proper form for some drills."

"For a 'pro' course, it felt a bit basic at times, and I had to supplement with outside resources for more advanced techniques."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 12-week Speed Endurance Training (Run 400m Like a Pro) with these activities:

Review Basic Running Techniques: Enhance efficiency and prevent injuries

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Reviewing basic running techniques will enhance your efficiency and help prevent injuries.

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Focus on proper foot placement, posture, and arm swing
Practice running drills to improve your form
Consult with a running coach or physical therapist for personalized guidance

Follow Online Tutorials: Supplement your learning with additional resources

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Following online tutorials will supplement your learning and provide additional insights from experienced coaches and athletes.

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Search for tutorials on specific speed training techniques
Watch the tutorials and take notes
Apply the techniques you learn into your training

Create a Training Log: Track progress and identify areas for improvement

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Creating a training log will help track progress, identify areas for improvement, and stay motivated throughout the training program.

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Record your workouts, including distance, time, and intensity
Note your subjective feelings and observations
Review your log regularly to identify trends and make adjustments

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Practice Starts: Improve acceleration and explosiveness

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Practicing starts will help improve acceleration and explosiveness, crucial for gaining speed off the line.

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Practice accelerating from a standstill
Use cones or markers to set up specific starting points
Record your starts to analyze and improve your technique

Plyometric Exercises: Enhance speed and agility

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Plyometric exercises will enhance speed and agility by improving power and explosiveness.

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Perform exercises such as box jumps, jump squats, and lunges
Focus on jumping high and landing softly
Use proper form to avoid injuries

Practice Drills: Run using proper form and technique

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Practicing drills will help reinforce proper running form and technique, leading to improved speed and efficiency.

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Run short intervals at race pace
Focus on maintaining good posture and body position
Use a mirror or record yourself to check your form

Hill Sprints: Build strength and power

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Hill sprints will help build strength and power, which can translate to increased speed on flat ground.

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Find a hill with a moderate incline
Sprint up the hill at maximum effort
Jog or walk back down the hill to recover

Career center

Learners who complete 12-week Speed Endurance Training (Run 400m Like a Pro) will develop knowledge and skills that may be useful to these careers:

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12-week Speed Endurance Training (Run 400m Like a Pro)

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What's inside

Learning objectives

Syllabus

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Reviews summary

Structured 12-week speed training for runners

Activities

Career center

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