For some reason I choose to live in the tundra that is Upstate New York, so I’ve had to find ways to train speed without having outdoor access or turf long enough for speed work.

This past year I purchased two Woodway Curve Treadmills so that we can perform max velocity sprint work and tempo year-round. But before that, I had to be more creative. Remember that part of what you are training here is the energy system, so you should understand the bioenergetic requirements of the sport / competitive event.

Let’s break out common sense first.

Acceleration

• Strength dominant
• Longer ground contact
• Positive shin angles (forward lean, deeper knee bend)

While there are other methods to train acceleration, I use this with injured athletes (hamstring for example), if I want to stretch the alactic window a little more, or feel the athlete needs a break or adjustment in their program.

For this variation:

• Heavy resistance (more force required during acceleration as we are coming from a dead stop)
• Drop the seat height (to more mimic the action of the legs during acceleration)
• 4-6 seconds (rest intervals vary depending on capacity/power work and athlete, typically 60-90 seconds between reps and 3-4 min between sets
• 10-20 total sprints
• Maximum effort

Speed / Upright Running

• Speed dominant
• Shorter ground contact
• More vertical force application (tall posture)

If you’re trying to train speed, speed endurance (80-150m) or special endurance (150+), you’ll need to use this next variation.

• Light resistance
• Raise the seat height so the athlete can get more extension
• 15-30 seconds (60-120 seconds between reps, 4-5 min between sets)
• 6-10 total (specific T&F events may go more than 10)
• High intensity (90+%)

Tempo

• Low-intensity aerobic training (legs shouldn’t feel too much fatigue accumulation)
• Improve efficiency of oxidative system both locally (legs) and globally
• Increase capillary density and promote recovery

These are a great choice for low intensity, low impact aerobic training. I use these year round when rehabbing, trying to reduce ground contacts certain weeks, or trying to work in less intensive options.

• Low/no resistance
• Higher seat height
• 30-40 seconds @70-80% effort, 20-30 second recovery
• Determine time based on sport and preparedness of athlete