Speed and Strength
Dina Asher Smith uses this session to build great speed endurance. Of course, this is a raw speed session but you know what, do it once a week and quickly you’ll be running superbly over 10k in your local road race. Dina runs three sets of 5x150m fast, with a 45 second break between reps. Take about 5min after each set of 5.
On the beach
Emily Diamond, an Olympic bronze medallist as part of GB's 4x400 team, has this cracker for you that lends itself to the beach. Mark out about 50 metres in a straight line then sprint the 50m. Rest 30 seondsc and sprint back. Repeat until you’ve done 400m. It’s super tough, but really good fun. This works really well in the gym as well, although over a shorter distance. Try to get 20 or 30m in and reduce the rest to about 20 seconds and run over 400m as the longer session.
Short and sharp
If running really quickly is your goal, then 100m runner Harry Aikines-Aryeetey has this power session for you. It sounds a bit complicated but basically involves running pretty quickly for a short distance to give yourself a rolling start, then flying as fast as you can. So, run 4 sprints where you cruise 30m, then fly as hard as you can for 30m.
Add this to the mix
Sally Gunnell the former world record holder for 400 hurdles and the 1992 Olympic champion, who is now a super fit 50-year-old, has these wise words of advice for all of you who think speed is best left for the youngsters. "Keep surprising your body… swimming, cycling, a Pilates session, then the cross trainer or a 5k run. If you just do the same exercise, week-in, week-out, your body will work out the minimum amount of effort it needs to expend for that activity. But when the body is confronted with something new, it has to work that little bit harder."