This document discusses different aspects of speed as it relates to running. It describes two types of speed: interval training, which is running at maximum speed during a race, and speed reaction, which is the time needed to start or perform movements. It provides tips for warming up before speed training, including a general warm up of jogging and intervals, as well as specific stretches. The main part of training involves playing four games to work on speed. A cool down of walking is recommended after to relax muscles.

1. SPEED

2. To begin with I’m going to talk about
two different types of speed, to know
a little more about this aspect that
everybody has.

3. INTERVAL TRAINING
It’s the capacity to run at your maximum speed in a
race. To practice this you have to begin running and
little by little you increase your velocity, and after that
you decrease it and again increase it… With this you
can increase your velocity in a race.

4. SPEED REACTION
It is the time that you need in order to perform
certain movements, or the time that you need to
start running. To improve this you have to take
several factors into account:
-Gender and age. –Anticipation.
-Level of fitness. –Stage of learning.
-Health. –Time available.
-Body temperature. –Experience.

5. Now I’m going to talk about how to do
a warm up for speed.

6. WARM UP (GENERAL)
For this part of the warm up, first, you go jogging
for 5-10 minutes and after that, you go running in
intervals, I mean, first you run with a moderate
speed and after that you run for a short time with
a high speed.

7. WARM UP (SPECIFIC)
For this part of the warm up, you have to stretch
the ankles, knees and all the articulations in your
legs, doing different movements to prevent
damages.

8. MAIN PART
In the main part you have to play four different
games:
-”Accelerate and keep”.
-”The mouse and the cat”.
-”Overtake by surprise”.
-”Relieves”.

9. COOL DOWN
For this part, you have to go walking for3-4
minutes in order to relax the muscles or stretch
the parts of your body that you have employed in
the session, and in that way you prevent muscle
pain.