Gaining speed
by Armand Tecco, M.Ed.

If you're an athlete, you most likely want to train to improve your speed. Perhaps you plan to compete in a running race or you engage in a sport that requires you to get from one end of the playing field to the other as quickly as possible. Speed training can help you reach your goals.

The first thing you need to realize is that the training must specifically relate to the activity in which you participate. For instance, if you run, you want to practice sprinting. If you ice skate, you want to practice skating.

	New! Health and Fitness Calculators
	Introducing interactive health assessment tools designed to give you customized, practical information about important aspects of staying fit and eating right. This week, use the Target Heart Rate Calculator to find the exercise level strenuous enough to raise your heart rate to the all-important target zone and get the most out of your aerobic workouts.

While aerobic distance work should be a primary training focus, anaerobic training and speed training will improve your performance times since they enable you to function at higher intensities and to endure high lactic acid levels (a by-product of short bursts of exercise).

Compared to aerobic training, where you exercise at 60 to 85 percent of your maximum capacity (VO2max) for at least 20 minutes, anaerobic training involves working out at 75 to 90 percent of your VO2max. Sprint training requires 100 to 120 percent of your VO2max. You can sustain these speeds because the intervals are brief -- from 10 seconds to two minutes, covering short distances.

Determining your pace range
To determine your proper pace range for running, determine your VO2max. For an approximation, perform this time trial:

• Warm your muscles properly with light activity
• Run one mile at 100 percent intensity
• Immediately after your finish, note the elapsed time to determine your VO2max pace
• Right away, take your heart rate in beats per minute to determine your maximum heart rate
• Record both of these figures in a notebook
• Calculate your interval training pace range for anaerobic threshold training by taking 75 percent to 90 percent of your VO2max pace. Calculate your interval training pace range for sprint training by taking 100 percent to 120 percent of your VO2max pace
• Every six weeks perform another time trial to assess your development and modify your training as your pace and heart rate improve.

Create your own workout

• Use these guidelines to create your own sprint training/anaerobic training workout:
• Interval duration: 10 seconds to 2 minutes
• Interval distance: 80 to 440 yards
• Number of intervals: 4 to 8
• Between each sprint, move at a very slow speed for three times the length of the sprint to help minimize lactic acid buildup
• Start at a low number of intervals (four per workout) and increase the number as your body adapts to this training

Note: This type of training is only recommended for the competitive athlete. Please consult with your physician before engaging in any type of exercise program of this nature.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.