12-week Speed Endurance Training (Run 400m Like a Pro)
12-Week Speed Training Program
Course Description:
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12-Week Speed Training Program
Course Description:
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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Syllabus
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Activities
Review Basic Running Techniques: Enhance efficiency and prevent injuries
Show steps
Reviewing basic running techniques will enhance your efficiency and help prevent injuries.
Show steps
-
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
Show steps
Following online tutorials will supplement your learning and provide additional insights from experienced coaches and athletes.
Show steps
-
Search for tutorials on specific speed training techniques
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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
Show steps
Creating a training log will help track progress, identify areas for improvement, and stay motivated throughout the training program.
Show steps
-
Record your workouts, including distance, time, and intensity
-
Note your subjective feelings and observations
-
Review your log regularly to identify trends and make adjustments
Four other activities
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Practice Starts: Improve acceleration and explosiveness
Show steps
Practicing starts will help improve acceleration and explosiveness, crucial for gaining speed off the line.
Show steps
-
Practice accelerating from a standstill
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Use cones or markers to set up specific starting points
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Record your starts to analyze and improve your technique
Plyometric Exercises: Enhance speed and agility
Show steps
Plyometric exercises will enhance speed and agility by improving power and explosiveness.
Show steps
-
Perform exercises such as box jumps, jump squats, and lunges
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Focus on jumping high and landing softly
-
Use proper form to avoid injuries
Practice Drills: Run using proper form and technique
Show steps
Practicing drills will help reinforce proper running form and technique, leading to improved speed and efficiency.
Browse courses on
Running Form
Show steps
-
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
Show steps
Hill sprints will help build strength and power, which can translate to increased speed on flat ground.
Show steps
-
Find a hill with a moderate incline
-
Sprint up the hill at maximum effort
-
Jog or walk back down the hill to recover
Review Basic Running Techniques: Enhance efficiency and prevent injuries
Show steps
Reviewing basic running techniques will enhance your efficiency and help prevent injuries.
Show steps
- 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
Show steps
Following online tutorials will supplement your learning and provide additional insights from experienced coaches and athletes.
Show steps
- 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
Show steps
Creating a training log will help track progress, identify areas for improvement, and stay motivated throughout the training program.
Show steps
- Record your workouts, including distance, time, and intensity
- Note your subjective feelings and observations
- Review your log regularly to identify trends and make adjustments
Practice Starts: Improve acceleration and explosiveness
Show steps
Practicing starts will help improve acceleration and explosiveness, crucial for gaining speed off the line.
Show steps
- 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
Show steps
Plyometric exercises will enhance speed and agility by improving power and explosiveness.
Show steps
- 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
Show steps
Practicing drills will help reinforce proper running form and technique, leading to improved speed and efficiency.
Browse courses on
Running Form
Show steps
- 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
Show steps
Hill sprints will help build strength and power, which can translate to increased speed on flat ground.
Show steps
- Find a hill with a moderate incline
- Sprint up the hill at maximum effort
- Jog or walk back down the hill to recover
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