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Speed Fundamentals
Build the foundation of speed with proper running form, strides, and introductory interval training. This 6-week program is ideal for runners who want to improve their turnover rate and running efficiency.
Program Details
Duration: 6 weeks
Difficulty: Intermediate
Goals
Increase stride frequency. Improve 1K and 3K time trial performance. Develop proper acceleration and deceleration mechanics.
Weekly Schedule
Monday: Strides and form drills (8x100m). Wednesday: Fartlek workout (30 sec on/30 sec off x 10). Friday: Hill sprints (6-8x 30 sec). Saturday: Easy run with strides (5K).
Benefits
Improved running economy, faster turnover rate, better form and posture, increased leg strength and power, confidence at faster paces.