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Intermediate tasks for speed
Around the Academy:

1. The start
Most sprinters use a special start when they race.

It might feel awkward at first, but if you keep working at it you will get a little faster.


2. Interval training
Use a football pitch/hall. Interval training usually uses two changes of speed.

So run two sides and then walk or jog the other two sides.

A variation on this theme is to run and walk/jog alternate sides.

If running in a group, the faster runners should double back to join their group during the slow sides, so that the group always starts the fast sides together.


3. Fartleck
This is usually carried out during a continuous run, involving three changes of speed.

Landmarks, or time intervals mark the start of a speed change.

For example, a two mile run, six equal segments - two sets of three segments - jog first segment, run second segment at (half of full sprint speed) speed, run third segment at speed, then repeat.


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Agility

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Speed

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Stamina

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