Developing speed reserve is crucial for runners who want to perform at their best. Your Anaerobic Speed Reserve (ASR) is key to maintaining a strong pace when in the latter stages of the race. ASR is the difference between your maximum sprint speed and your maximum aerobic speed, and it can be the deciding factor in whether you finish strong or struggle to keep up in the final stretch.
Often, when athletes fall short during interval training, coaches tend to add more reps, slow down target times, or increase rest periods to build endurance. However, the real issue might not be a lack of aerobic or anaerobic capacity but rather insufficient speed. Without developing the necessary speed, athletes can't fully capitalize on their energy systems during a race, leading to a drop in performance.
This concept is particularly evident in the 400-meter sprint, which requires a blend of speed and endurance. Elite 400-meter runners often start as 100- or 200-meter specialists, focusing on speed development rather than just logging miles. This approach helps them build a robust speed reserve, allowing them to maintain a high pace even as fatigue sets in.
Consider the example of two athletes competing in a 400-meter race. Athlete A has a 200-meter personal best of 25.5 seconds, while Athlete B's best is 26.0 seconds. Sprinting guidelines suggest that the first 200 meters of a 400-meter race should be run at your best 200-meter time plus 1.5 seconds, with the second 200 meters slightly slower. If both athletes run the first 200 meters in 27 seconds, Athlete A is operating at 94% of her maximum speed, while Athlete B is pushing at 96%. In the second half of the race, Athlete A needs to maintain 89% of her maximum speed, while Athlete B must keep up at 91%. This difference often determines who wins the race.
To develop your speed reserve, it's crucial to focus on speed and acceleration in your training. Incorporate short, fast repetitions to build your top-end speed, which will help you maintain your pace as fatigue sets in. While building speed is more challenging than building endurance, the benefits are worth the effort. With a strong speed reserve, you'll be able to finish strong and outperform your competition when it matters most.
If you are eager to explore how MHPC can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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