top of page

Unleashing Your Speed Potential: The Differences Between Training Speed and Speed Endurance


In the world of sports and athletics, speed is a coveted attribute that can make all the difference between victory and defeat. To unlock your full potential, understanding the distinction between training speed and speed endurance is crucial. Join us as we delve into the why, what, and how of these two training modalities, and learn how they can help you reach new heights in your athletic journey.

Why Speed Matters: Unraveling the Importance of Speed Training

Speed training is a specialized form of training designed to enhance maximum velocity and explosive power. Whether you're a sprinter, a soccer player, or an athlete in any sport that demands quick bursts of speed, speed training is essential. By targeting the development of fast-twitch muscle fibers, this training methodology improves your ability to generate force rapidly, resulting in enhanced acceleration and top-end speed. Moreover, speed training enhances coordination, reaction time, and overall athletic performance.

Understanding the Distinction: Breaking Down the Difference Between Training Speed and Speed Endurance

While speed training focuses on short, explosive efforts, speed endurance training emphasizes the ability to maintain a high speed over a longer duration. Speed endurance is particularly vital for endurance runners or team sport athletes who need to sustain a fast pace throughout a game. This form of training enhances your aerobic capacity, muscular endurance, and the ability to resist fatigue. By gradually increasing the distance or time of your efforts, speed endurance training enables you to perform at a high intensity for extended periods, giving you a competitive edge.

When it comes to training speed, we're focusing on developing maximum velocity and explosive power. This type of training is great for athletes participating in sports that require quick bursts of speed, like sprinting events. During speed training sessions, the intensity is high, and the focus is on short, explosive efforts. Here's an example of a speed training session:

Session 1: Speed Training
  • Warm-up: Perform dynamic stretches and mobility exercises for about 10 minutes.

  • Main Workout: Perform 6-8 sprints of 30 meters at maximum effort.

  • Rest: Take 2-3 minutes of rest between each sprint to allow for full recovery.

  • Sets: Aim for 3-4 sets of sprints.

  • Cool-down: Finish with a light jog or walk for 5-10 minutes.

Now, let's move on to speed endurance training. This type of training aims to improve an athlete's ability to maintain a high speed over a longer distance or time. Speed endurance is crucial for endurance runners or team sport athletes who need to sustain a fast pace throughout a game. Here's an example of a speed endurance training session:

Session 2: Speed Endurance Training
  • Warm-up: Perform dynamic stretches and mobility exercises for about 10 minutes.

  • Main Workout: Run 400 meters at a moderate pace, aiming for a consistent time throughout each repetition.

  • Rest: Take 1-2 minutes of rest between each repetition.

  • Sets: Start with 4 sets and gradually increase to 6 sets as you progress.

  • Cool-down: Finish with a light jog or walk for 5-10 minutes.

When it comes to rest intervals, it's important to listen to your body and adjust accordingly. For speed training, a longer rest period of 2-3 minutes is recommended to allow for full recovery. For speed endurance training, a shorter rest period of 1-2 minutes is sufficient.

To avoid excessive fatigue and ensure proper recovery, it's important to gradually increase the volume and intensity of your training sessions. This allows your body to adapt and reduces the risk of injury. Additionally, incorporating rest days into your weekly routine will give your muscles ample time to recover and rebuild.

There are several ways to improve speed endurance, including interval training, tempo runs, and hill repeats. Interval training involves alternating periods of high-intensity effort with periods of rest or low-intensity effort. Tempo runs involve running at a steady pace that is slightly faster than the athlete's usual pace for an extended period. Hill repeats involve running up a hill at a high intensity and then jogging or walking back down to recover before repeating the effort.

To improve speed endurance, it is also important to incorporate strength training, plyometrics, and flexibility exercises into a training program. Strength training helps to build muscle and improve power, while plyometrics help to improve explosive movements. Flexibility exercises, such as stretching and yoga, help to increase range of motion and reduce the risk of injury.

During speed endurance training, the body primarily uses the anaerobic energy system, which relies on stored energy in the muscles (glycogen) to fuel high-intensity efforts. The anaerobic energy system does not require oxygen, but it can only sustain high-intensity efforts for a limited time before fatigue sets in.

As the body's glycogen stores are depleted during speed endurance training, the aerobic energy system gradually becomes more important. The aerobic energy system relies on oxygen to produce energy, and it can sustain lower-intensity efforts over a longer period of time.

Mastering the Techniques: How to Optimize Your Speed and Speed Endurance Training

To effectively train speed, prioritize short, explosive sprints of 30 meters or less, aiming for maximum effort. Allow for ample rest intervals of 2-3 minutes between sprints to ensure optimal recovery and maintain the quality of each effort. Gradually increase the number of sets and intensity as you progress, while always listening to your body and avoiding excessive fatigue.

For speed endurance training, focus on longer distances, such as 400 meters, maintaining a consistent pace throughout each repetition. Take shorter rest intervals of 1-2 minutes to simulate the demands of endurance events. Begin with a manageable number of sets, gradually increasing as your stamina improves. Remember to incorporate proper warm-up and cool-down routines to minimize the risk of injury and aid in recovery.


By understanding the nuances of training speed and speed endurance, you can tailor your workouts to meet your specific athletic goals. Whether you're aiming for explosive power or the ability to sustain speed over time, incorporating these training modalities into your routine will undoubtedly elevate your performance. Remember, it's crucial to consult with a certified specialist to design a program that suits your individual needs and abilities.

Embark on your journey to unlocking your speed potential today and witness the transformative power of speed and speed endurance training. Get ready to leave your competitors in the dust and achieve new levels of athletic excellence.

1 view0 comments

Recent Posts

See All

Optimal Lower Body Muscle Gain

Introduction When it comes to developing impressive leg strength and muscle mass, many people believe that heavy barbell squats are the only solution. However, recent scientific insights challenge thi


bottom of page