Speed Endurance
Speed endurance is the ability to maintain speed in the presence of fatigue without decelerating. Speed endurance runs are going to vary in distance depending on your sport.

For example, football consists of short bursts of acceleration followed by low intensity movements so our speed endurance workouts would be of smaller distances with shorter recoveries then a track sprinter that would require longer distances and greater recovery times. So, for a greater chance of success, we must train our athletes to maintain high levels of speed and intensity, even when tired.

These workouts are mentally challenging (since the presence of fatigue), so maintaining proper running mechanics, form and technique must be stressed. Training at high levels while fatigued will help to improve performance, both mentally and physically at the end of the game/competition when the game could be on the line.

Examples of a Speed Endurance Workout:

1) 2 sets of 7 x 30 yards 25 seconds rest between reps and 3 minutes between sets

2) 2 x 80y 95-100% intensity) 7 minutes rest
2 x 100y (95-100% intensity) 8-10 minutes rest
2 x 120y (90% intensity) 10 minutes rest

How it relates to your summer training:
Monday: General Strength Circuits
Tuesday: Acceleration
Wednesday: Extensive Tempo
Thursday – Acceleration
Friday: General Strength Circuits

Next 2 weeks
Monday: Acceleration
Tuesday: GS Circuits
Wednesday: Maximum Velocity
Thursday: GS Circuits
Friday: Acceleration
Saturday: Intensive Tempo

Depending on your improvements and progressions:
Next 2 weeks

Monday: Maximum Velocity
Tuesday: GS Circuits
Wednesday: Acceleration
Thursday: GS Circuits
Friday: Maximum Velocity
Saturday: Intensive tempo

Your training days will look like this at the end of the summer:

Monday: Maximum Velocity (w/ Acceleration)
Tuesday: GS circuits
Wednesday: Speed Endurance
Thursday: Extensive tempo
Friday: Maximum Velocity (w /Acceleration)
Saturday: Intensive tempo

**Again the structure, set-up and volume of these workoutscould all be different sport and goal dependant. Break down your sport and see how much time you are actually jogging around vs. sprinting. Then time how long each break/rest you have in between each bout of running. This will tell you where you really need to put your training focus.

What I provided is a general guideline since I can’t provide exact workouts for each sport. Some sports like soccer, gaelic soccer, rugby, field hockey, etc. are going to require more aerobic work and longer tempo intervals then sports like football, baseball and track sprinters.

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