2016 Speed Technique Program

Richard Gears's picture


The New Forest Runners Speed Technique program is a set of 4 sessions focused on improving speed when running fast on a flat, hard surface. The target for this program is 1600m track race, however, I have timed it to support those training for the upcoming race season, as the focus on form will affect all distances.

The venue is at King's Park Athletic Stadium, Bournemouth on Saturday morning.

You need to be:

  • A 2016 first claim New Forest Runner member.
  • Competing in a road or track event for 2016 aiming for a specific target time.
  • Uninjured.
  • Of intermediate/advanced ability.

The session is not suited for beginners or novices. You will need to attend all 4 initial sessions. Subsequent Speed Technique refresher sessions are open to those who have complete the first 4. (Performance track sessions are advanced 1:1 coaching - already booked).

Sat 20 Feb 10:00 – 11:00 : 11:00 - 12:00 Speed Technique Session #1
Sat 5 March 10:00 – 11:00 : 11:00 - 12:00 Speed Technique Session #2
Sat 19 March 10:00 – 11:00 : 11:00 - 12:00 Speed Technique Session #3
Sat 2 April 10:00 – 11:00 : 11:00 - 12:00 Speed Technique Session #4
Sat 16 April 10:00 – 11:30 Performance Track Training Session
Sat 30 April 10:00 – 10:30 Speed Technique Session (refresher)
Sat 14 May 10:00 – 11:30 Performance Track Training Session
Sat 28 May 10:00 – 10:30 Speed Technique Session (refresher)
Sat 11 June 10:00 – 11:30 Performance Track Training Session
Sat 25 June 10:00 – 10:30 Speed Technique Session (refresher)
Sat 9 July 10:00 – 11:30 Performance Track Training Session

Please note that we cannot supply 1:1 coaching or physiotherapy. There are commercial coaches and physiotherapists who can supply this service.

The four sessions are identical in structure. There is an initial individual warm up after which we will group and outline the session goals. We will then pair up and perform specific, accurate drills which are observed and critiqued by your partner, supported by the club coaches. After each drill we will perform one of 50, 150 or 300m bout to apply this technical aspect to our running. This will cumulate in a maximal, timed 1600m bout. There will then be a review, cool down and stretching.

We will be using a combination of high speed video (480fps), coaches eye and normal video to record your gait direct and side on. This video will be placed on the web site for you to review alongside reference drill videos. At the start of each subsequent session we will spend time performing the drills to ensure that they are learnt and executed correctly.

Session Topics.

  • Session 1: Overall posture. Overall running posture using harnesses.
  • Session 2: Stabilising the hips through upper body control Maintaining a static head and torso. Understanding the positioning and movement of the arms to effect changes in the running action.
  • Session 3: Efficient force generation through leg movement Correct foot landing, leg preloading, short ground contact time, triple extension.
  • Session 4: Increasing Speed Enhancing arm and leg action for increased speed. Prevention of form degradation under higher power bursts. Changing speed (Kicking).
  • Session 5-8: Monthly refresh Programme Outcome. The aim of this programme is to train you to run in a technical correct model. In reality, a few will have excellent form prior to the course: They will probably see little improvement, but will be able to confirm their gait using the video feedback. Many will be identify a couple of form issues and be able to improve on one or two issues.

You will need to bring:

  • Warm outer clothing. You will be running very hard and then have a period of waiting. During this time it's extremely important to keep warm. Think ski jackets and lined long pants.
  • Lightweight, flat race shoes. I want to keep the weight as low as possible, with little (or none) heel lift. Examples are racing flats using 6mm spikes or Addidas Adizeros.
  • Hydration (Water) and refreshments.
  • A pen and notebook.

Please contact Richard to apply for this program.