Varied Pace Running

Once an athlete has developed sound technique through

drills, varied pace running is probably the best method to
improve the athlete’s speed. The most effective training
takes place under “normal” conditions that do not disrupt
technique. Therefore resisted and assisted running, which
disrupt an athlete’s technique, are less effective than
varied
pace running, which does not. (Resisted and assisted
running
are discussed in detail later in this chapter.). Varied pace
runs allow for several changes of speed to take place
during
the exercise. As a result, the athlete gets the feel of
running
at different speeds, learns to run relaxed, and avoids
making
costly mistakes during the run (for example, overstriding as
speed increases). The varied pace also gives the nervous
system a chance to recharge between high speed
segments.
A common method of varied pace training is called “ins
and outs.” An “in” refers to a period of 100 percent
intensity,
when the athlete should be running with maximum velocity.
During the “in” phase, emphasize good technique,
especially
an active foot strike/pawing motion. An “out” refers to a
maintenance phase, where speed is maintained. During the
“out” period, emphasize relaxed running and good
technique.
“Ins” generally cover 10 to 20 yards, while “outs” cover 5
to 20 yards. Use the first 15 yards as an acceleration zone,
then alternate “ins” and “outs.” The drill should always end
in an “in.” Figure 3-1 shows an example of “ins and outs.”
Varied pace running can be manipulated to provide more
sport-specific speed work. For example, in soccer, most
sprints will cover 5 to 30 yards with a 1:3 work:rest ratio.
Therefore, when training for soccer, the “ins” should cover
5
to 20 yards and the “outs” should cover 15 to 60 yards.
(See
Chapter 13 for more on soccer training.)
Another approach to varied pace running is called a
“flying” sprint. This exercise involves the athlete jogging for
10 to 15 yards and then running at maximal velocity for a
specified distance. For example, with a flying 40, an athlete
would jog for 10 to 15 yards and then run at maximal
velocity for 40 yards. This approach is very applicable to
sports, because athletes are often called upon to change
speeds in the middle of a play.