Improve your Speed 6-week Plan

Average Weekly Training Hours 04:32
Training Load By Week
Average Weekly Training Hours 04:32
Training Load By Week

We all want to get faster! The problem is we all have less and less time and the secret to running faster is running more right? Not necessarily... This plan is for those specifically looking to improve their speed over a 6-week period perfect for those who maybe feel one paced or looking to lower their 5km time. The plan focuses on quality workouts rather than increasing mileage. Spring and Summer is a great time of the year for focusing on speed following a winter of base work and running miles however there is nothing stopping you improving your weakness over the fall season.

This plan should be supplemented with a suitable strength and conditioning routine to help develop strength and power as well as reducing the risk of injury longer term. I would suggest one-two sessions per week on either a rest day or mid week as I've suggested.

The speed booster programme is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes via my own running club UTS Run Club using very similar approaches.

My coaching influences come from previous personal coaches and my current lead coach Steve Vernon a former British National Cross-Country Champion and International Mountain Runner. Steve is now the head coach of Team New Balance Manchester. I also draw information from research gained from some of the world’s top coaches; Alberto Salazar (Coach to Mo Farah, Galen Rupp and the Oregon Project) Renato Canova (Italian coach to several Kenyan athletes) and George Gandy (former coach to Jon Brown). As well as adapting knowledge from coaches I have a great understanding of the sport having completed at an International level for over 10-years. I feel I am developing a strong understanding of training principles.

I have a 1500m best of 3:41, 3,000m 7:46 and 5,000m best of 13:31 as well as running 13:55 on the roads.

By purchasing this programme you are also helping to support my own athletic career, while allowing me time to focus and dedicate to achieving my own athletic aspirations.

Sample Day 2
0:50:00
6mi
Hill Session - 12x60secs controlled hills with jog back recovery.

Include a 1-mile warm up followed by drills and 4x15 sec strides @ 75% of max speed then start hill efforts as follows: 12x60secs with easy jog back down recovery. These are not meant to be flat out but simply concentrating on good form and technique while also helping the glutes to 'fire'. Easy 1-mile warm down at the end.

Sample Day 3
0:30:00
4mi
4-Mile Easy Run

4-Mile easy run to build endurance and also serve as active recovery.

Sample Day 4
0:45:00
S&C Work

S&C Session to help prevent injuries and build leg strength to create a 'bullet proof' athlete. Great for improving running economy also. Try and stick to good functional exercises such as squats, lunges, calf raises (especially important for you) press ups, plank and general core work.

Sample Day 5
1:00:00
8mi
Monaghetti Fartlek Session

20mins w/u straight into the following efforts...
2x90 sec on 90 sec off
4x60 sec on 60 sec off
4x30 sec on 30 sec off
4x15 sec on 15 sec off
20mins w/d

Sample Day 7
1:20:00
10mi
10-Miles Long Run

Slow run with the challenge of simply running a steady pace for the entire duration of the run. Give the body time to really feel the stimulus of a long run. It will reward you with greater endurance adaptations that will serve you well in later sessions and races.

Sample Day 9
1:00:00
8mi
Hill Session - 8x2mins controlled hills with jog back recovery.

Include a 1-mile warm up followed by drills and 4x15 sec strides @ 75% of max speed then start hill efforts as follows: 8x2mins with easy jog back down recovery. These are not meant to be flat out but simply concentrating on good form and technique while also helping the glutes to 'fire'. Easy 1-mile warm down at the end.

Sample Day 10
0:40:00
5mi
5-Mile Easy Run

5-Mile easy run to build endurance and also serve as active recovery.

Jonny Mellor
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JM Coaching

My coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon.