Story By Bjorn Jansen
At SpeedPro we believe that every runner has untapped potential, the extra speed, endurance, and power that separate good performances from great ones. At SpeedPro, we specialise in helping athletes push their limits, refine their technique, and maximise performance. Whether you’re a sprinter aiming for explosive acceleration or a middle-distance runner striving for a stronger finish, our structured training approach will help you train smarter, race faster, and reach new heights.
The SpeedPro Approach to Peak Performance
Unlocking your potential isn’t just about running more; it’s about running with purpose. Our training is built on scientific principles, race-specific workouts, and expert coaching, ensuring every session moves you closer to your goals.
We focus on three key areas:
- Speed Development – Training designed to sharpen acceleration, improve top-end speed, and refine sprint mechanics.
- Endurance & Strength – Sessions that build the stamina needed for sustained speed and a strong race finish.
- Race Execution & Tactics – Workouts that develop pacing, mental toughness, and finishing power.
How to Train Smarter and Unlock Your Speed
1. Sprint-Specific Training for Maximum Speed
Speed is key, no matter the distance. Even middle-distance runners need sharp acceleration and efficient mechanics to hold pace under fatigue.
Key Workout: Sprint Drills & Acceleration Sprints
- Drills parts 1 and 2, plus low ground contact to refine good frontside mechanics.
- 4 x 30m sprints from blocks or rolling starts, focusing on explosive push-off.
- 4 x 60m sprints at 90-95% effort, developing power and efficiency.
Why it works:
- It improves stride frequency and efficiency.
- It reinforces strong sprint posture and mechanics.
2. Strength and Endurance for a Powerful Finish
To sustain high speed, you need strength, both muscular and aerobic. A well-balanced programme combines hill sprints, tempo runs, and targeted strength training.
Key Workout: Hill Sprints for Strength & Endurance
- 6 x 40m steep hill sprints, focusing on knee drive and arm action.
- 8 x 150m hill sprints at 90% effort.
- Full recovery between reps.
Why it works:
- It develops explosive power and stride length.
- It enhances anaerobic endurance for late-race strength.
3. Threshold Training for 800m Strength
For 800m runners, threshold workouts help develop aerobic power and the ability to sustain high-intensity efforts. These sessions improve lactate clearance, allowing athletes to run faster for longer.
Key Workout: Threshold Intervals
- 3 x 1000m at threshold pace, with 90 seconds recovery
- Controlled but strong pace, 3:00 - 3:10 min.
- 2 sets with 90 seconds recovery
- 500m at a slightly faster pace (1:20 - 1:25 min)
- 300m @ race pace
- 200m @ goal 800m finishing speed.
Why it works:
- It improves the ability to run at high intensity without fading.
- It builds strength for race-critical moments, like the final 200m kick.
4. Race-Specific Sessions for Tactics and Pacing
Knowing how to pace a race and handle different phases separates winners from the rest.
Key Workout: Race-pace Intervals (400m-800m Runners)
- 5 x 300m at 400m race pace, 3 minutes recovery.
- 8 x 200m slightly faster than 800m pace, 2 minutes recovery.
Why it works:
- It conditions the body to handle race-day intensity.
- It improves lactate tolerance for stronger finishes.
The SpeedPro Difference
At SpeedPro, we don’t just train; we coach, refine, and develop athletes to become faster, stronger, and more confident competitors. Our proven training methods help you unlock your full potential.
If you’re ready to improve your performance, commit to training smarter, mastering your mechanics, and pushing past your limits with SpeedPro.