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Speed is one of the most important abilities, but it’s also highly neurological and has a short residual effect. Residual effects tell us how long the benefits of a training stimulus last once you remove it. For strength, maybe a few weeks, but for speed? We’re talking just 2–5 days.That’s why frequency matters. If you only sprint once every week or two, you’re constantly detraining. To actually build and maintain speed, you need consistent exposures. My baseline…at least two quality sprint sess
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Speed is one of the most important abilities, but it’s also highly neurological and has a short residual effect. Residual effects tell us how long the benefits of a training stimulus last once you remove it. For strength, maybe a few weeks, but for speed? We’re talking just 2–5 days.That’s why frequency matters. If you only sprint once every week or two, you’re constantly detraining. To actually build and maintain speed, you need consistent exposures. My baseline…at least two quality sprint sess
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Here is my interpretation of how to use your recovery to help you run faster An example of short term recovery, is the rest between interval sets while running. To use short term recovery effectively it is often important to simulate race running. The recovery periods allow you to go further and/or before exhaustion sets. The recovery also helps you adapt to a faster pace. A good example is 12 x 400m at 5km race pace with 60 secs recovery between reps The short rests allow the runner to maintain
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Here is my interpretation of how to use your recovery to help you run faster An example of short term recovery, is the rest between interval sets while running. To use short term recovery effectively it is often important to simulate race running. The recovery periods allow you to go further and/or before exhaustion sets. The recovery also helps you adapt to a faster pace. A good example is 12 x 400m at 5km race pace with 60 secs recovery between reps The short rests allow the runner to maintain
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Pace Theory – Run Club on Instagram: "4 ways runners unintentionally ruin their threshold training without even realising it. 1. You mix anaerobic speed and threshold in the same session. Example: 6 × 200 fast, then 5 × 6 minutes threshold. The early lactate spike slows your threshold pace even though the effort stays the same. 2. You place the anaerobic day within 24 hours of threshold. Example: hard 400s Tuesday night, threshold Wednesday morning. Residual lactate and neuromuscular fatigue for
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