6 Ways to Increase Maximal Speed for Endurance
1. Hill SprintsHill sprints are great for building leg strength and power. Find a hill with a moderate incline and sprint straight up for about 60 meters. Loop back down for recovery.
2. Stadium Stairs
You did this in high school. Stadium stairs is great drill for speed training. Sprint up, walk down. Repeat.
3. Interval Training
Here's how interval training works: Divide your workout distance up into 3-5 chunks. Run the first period as hard as possible. Then recover for half the time it took to run the period.
For example, let say you run for 7 minutes, rest fir 3.5 minutes. Repeat for all periods, until the entire distance is covered.
4. Fartlek Training
Over a certain time, alternate sprinting with slower running, going by feel.
5. Resisted Running
Perform sprints while dragging a tire or light sled.
6. Upper Body Strength Training
This is overlooked by most endurance athletes. Improving strength can certainly be done without adding bulk, and will create better posture, running mechanics, and power transfer.
