Speed

Speed Endurance Builder

Maintain top-end speed even when fatigue sets in. This workout develops the specific endurance needed for repeated sprint performance.

45 min

Intermediate

December 27, 2025

Workout Overview

Speed without endurance is useless in competition. This workout trains your body to maintain maximum velocity even as fatigue accumulates.

Key Focus Areas

  • Lactate buffering

  • Stride maintenance under fatigue

  • Recovery between sprints

  • Mental resilience

Training Notes

Monitor your times throughout the session. The goal is to minimize drop-off between early and late sprints while maintaining proper mechanics.

Exercise List

Sprint Mechanics Drills

1 sets × 10 min

A-skips, B-skips, high knees

Flying 30s

4 sets × 30 yards

Build-up zone, time flying portion

Sprint-Walk-Sprint

6 sets × 60 yards total

20 sprint, 20 walk, 20 sprint

Interval 200s

4 sets × 200 yards

90% effort, 2 min rest

Acceleration Repeats

8 sets × 20 yards

30 sec rest between sprints

Cool Down

1 sets × 5 min

Light jog, dynamic stretching

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