In the name of God al-Ati al-Wahhab/ Speed training is the third pillar of the training system, and it represents the third basic pillar of the pyramid of physical training science, in which speed training is the top of that pyramid as it reaches the athlete to the peak of physical performance.
It must be clarified that the article on speed training with its different training styles, is in fact a continuation of the second twig in the second article / on the science of training medium and long distances and an integral part of it, and then the first article, the second, and the third should also be read before moving on to that article, and we, on our part, will commit to underlining The third article / about speed endurance and after that article – but what was mentioned here is for its future application if the articles are written in full, and until then we will put the following video for you in order to show you the small amount of speed training in one of its most important training patterns, which is / running training According to the maximum level of oxygen, and the secret of its optimum performance at moderate and reasonable intensity in fast running and little positive rest – i.e. jockeying or walking under great stress – between the repetitions performed while adhering to the instructions set forth in the following lines /Nice watching the video .
And you should know that speed exercises assume that the player has a good general endurance to perform, with the need for good heating before performing speed exercises in general and after completion, he must run on a non-hard ground – grass, dirt ground, track – ten minutes to remove any accumulated deposits of brown acid And to loosen the muscles by extension, while always paying attention to nutrition and hydration, and we will show the details of speed training in the future, as we mentioned, so wait for us, if tomorrow is near to the beholder.
Followed by God’s will and preserved / Followed by God’s grace and preservation in the first detailed part of it.
The third pillar / speed drills.
With it, the athlete can reach the top of physical performance, or what is known in the colloquial language as “format match”, as the player, after reaching a high degree of general endurance and speed endurance, with which he can run strongly from the beginning until the end of training or competition, needs high speed with which he can run quickly In the beginning, he is also able to easily change the pace of the race during the competition, which is a method that distinguishes the Ethiopians and Kenyans and they do what is known as changing the rhythm in order to tire the competitors, in addition to having a final speed – known as the Finch – that helps him to excel over others when the race is fiercely heated.
– Perhaps the most useful speed patterns, especially for those who race in distances ranging from 10,000 meters to the marathon.
It is the maximum level of oxygen training, which we will discuss in terms of its concept, usefulness, and how to perform it at the appropriate pace.
1 – Maximum oxygen level training Max Vo2 .
Its concept is that the athlete by running at the required pace can achieve the largest amount of oxygen that your muscles can use during harsh training, and note that the Max Vo2 standard is not only related to the amount of oxygen provided by the heart and lungs, with training, the muscles of your legs become more efficient in burning what is available to them from Oxygen ‘ This is the peculiarity of training. and Max Vo2 . level
According to world champions, you don’t care personally. Steve Prefontaine has Max Vo2
It’s 48.84 percent ‘But there should be a simpler understanding of Max Vo2. Running at the required pace according to your level and on a weekly basis will increase your Max Vo2 level which will make you stronger and faster.
Examining the matter further, it can be said that it is not like speed training, ‘it is a training pace with which you can pass an 11-minute race’. Max Vo2 .
Knowing that the solution is not to run at the required pace according to the Max Vo2 system eleven minutes per week, this will lead to chronic physical exhaustion, but you should not run at this pace for more than five minutes, except for the race, you can run for a longer period, and this is the general principle of Max Vo2 jogging .
You must train at the appropriate pace for your current level of performance and do not move to a faster pace until you improve your personal numbers in the races.
Finally, you do not have to train more than once a week in this manner in preparation for an upcoming race (and you do not have to do this during a break from the sports season or periods of physical recovery).
And finally / the best pictures of performing these exercises is 3-6 repetitions in 800 m or 8 to 12 repetitions in 400 m with a rest of jogging for two minutes to three between repetitions, and the speed here is in 800 m the same speed at which repetitions of 400 m are conducted according to the Max Vo2 method .
The important question is what is the required rhythm.
And the answer / will be in a small table showing some personal times in the 10,000m race and the pace required to train with the Max Vo2 system for each sporting level in the event that repetitions are made for a distance of a mile (1609m).
Time 10 km / level Max Vo2
Minutes / (min / mile)
27 d / 8 s’4 d
29 / 25′ 4
30 / 33 ‘ 4
31 / 42, 4
32 / 50 ‘ 4
33 / 58 ‘ 4
34 / 7 ‘ 5
35 / 16, 5
36 / 25 ‘ 5
37 / 33, 5
38 / 41 ‘ 5
39 / 50 ‘ 5
40 / 59, 5
42 / 16 ‘ 6
43 / 25 ‘ 6
44 / 33′ 6
45 / 42 ‘ 6
46 / 50′ 6
47 / 58′ 6
49 / 15′ 7
50 / 24, 7
51 / 32 ‘7
52 / 41, 7
53 / 49, 7
54 / 57 ‘7
56 / 14 ‘ 8
57 / 22, 8
58 / 31 ‘ 8
59 / 39 ‘ 8
60 min / 47 sec’ 8 min.
The numbers and rhythms shown in the last table and all the aforementioned rhythms in all training systems, and if the rules of their application are followed, are suitable for men and women. The indicated training rhythms can be run at the same speed from 400 m up to the longest distance that can be covered by five minutes, with regard to advanced athletes. As for middle-level athletes, the schedule has set the time for them to run for a mile, even if they exceed five minutes, according to the general principle.
(See in the Max Vo2 training system reference / the complete book on running from the publications of Jarir Bookstore, p. 142 and beyond. It is an American book specialized in running and translated into Arabic, and it can be easily obtained from the branch of Jarir Library at the Cairo International Book Fair for a reasonable amount compared to its scientific value) .
** Wait for us and the Kenyan recipe for speed, to follow, God willing, and happy spring holidays to the Egyptians and Arabs, with God’s help and guardians.
Follow by God’s grace and generosity, and Ramadan Kareem to all Arabs
2 – The Kenyan recipe for speed. (Quick Track Interval Training).
This training style began around the seventies, in which the Kenyans invented the high intensity interval or repetition training method, and the champions then run on the track – after a good warm-up of course – in a repetitive manner, for example / they run 400m at full speed, followed by 400m jock and then return again with the next lap quickly High and so forth between intensity and active comfort.
This training style/the most important advantages is that it develops the element of the runner’s maximum speed, which sets him at the beginning of the race, so he runs at a high pace in order to be stationed in a good location and escape from the crowd, assuming that the competitors exceed a thousand athletes, for example, or by finishing 10 km on the track, crowded with athletes. At the end, he can run the final speed in a strong way that enables him to pass the other competitors, or at least some of them, which is generally known as the finch.He can even change the pace of the race during long competitions, which is known as the plan to change the pace by increasing and returning to the usual rhythm during the competition over and over again, and it is the most famous plan for Kenyans, Ethiopians and Africans in general so that they can exhaust and defeat the competitor – Olympic champion Said Aouita said at a distance of 5000 meters in the Olympics Los Angeles 1984 AD ‘In the field of talking about this African plan that changing the rhythm kills the runner – and then training in the Kenyan style, i.e. repetitive training, helps you to face the big competitors who follow this method in the big races locally and internationally, and even galax them in this style and play with them with sporting skill
Example/ in the 10,000m race in a women’s world championship, for example, we find that they run 25 laps on the track, then they run a bug lap of 13 seconds ‘1 d’ and another lap for 10 seconds ‘1 d or less per second’. In less than thirty minutes ‘ as happened in the 2008 Beijing Olympics ‘ when the Olympic and world champion / Trunish Dibaba managed to win in less than thirty minutes .
This training style can also be performed in several forms, for example, you run 200 m fast and 200 m
Jock and so on, and do not run less than 4 km, half of them are speed and the other half are jock. Training is followed by at least ten minutes of recreational running, regardless of the distance of repetitions that are performed.
Beginners can perform quick 100-meter repetitions and jock, but they have to increase the distance to be 200 m, then 400 m if this training style is performed.
Finally, for professional and experienced runners, they can perform a track speed training program
– Whether it is a tartan track or a flat dirt track with a fixed distance, which is the best –
This is immediately followed by a transition to an average incline height to perform a few repetitions from 200 m to 400 m uphill at a high speed and back down in relaxation when running.
And the winner of the Olympic Games gold in 5000 m ‘10000 m in London 2012’ and good luck.
Thanks to God, this is the article that complements the section on speed training, in the training articles section. We hope that you read what was written carefully, for a full understanding, to achieve the desired benefit with the help of God Almighty. Finally, we pray to God to preserve Egypt and the Arab nation, thanks to you, his generosity, and Ramadan Kareem.