Usain Bolt, holder of multiple world records, Olympic champion and five-time World champion, is widely regarded as the fastest man ever. What aspiring sprinter wouldn’t want to train like Bolt, the first man to win six Olympic gold medals in sprinting?
Now you can; well, sort of. You probably won’t run the 100-meters in under 10 seconds, but you can become faster. And the key to sprinting faster is making your body stronger with proper technique.
Develop smart training goals with this beginners’ test to increase stride length and rate. The fun part involves math. Remember, speed development means working at 90 percent or better with proper form.
Example: In the off-season, Bolt runs 400 meters for reps for strength and speed endurance. His best 400 meters was 45.28, and that is still fast. Bolt’s speed training workouts are obviously more demanding than this testing, but even the Jamaican phenom didn’t get there overnight. It takes time to develop strength to run at high speeds.

Key points to remember

• Rest five to eight minutes between exercises; the more demanding the exercise, the more rest you should take
• Always perform static stretches at the end of workouts
• Eat properly and drink plenty of water
• Always use proper form and technique
• Be patient
• A combination of smart work and hard work always pays off

The Testing


Monday

• Dynamic Warm-Up (here’s a great one you can take anywhere)
• Time test run: 3×200 meters
• 
Weights/Bodyweight (the best way to build a speed program)

Tuesday

• 
Dynamic Warm-Up/ hurdle mobility
• Form running: 4-6×100 meters
• Resistance (hill, sand or grass) run: 4-6×20 meters

Wednesday

• 
Dynamic Warm-Up
• Time test run: 3×200 meters
• Weights/Bodyweight


Thursday

• 
Dynamic Warm-Up / hurdle mobility
• Form running: 4-6×100 meters
• Resistance (hill, sand or grass) run: 4-6×20 meters

• 
Dynamic Warm-Up
• 
Time test run:  3×200 meters
• 
Weights/Bodyweight