The ULTIMATE SPEED Workout

I ran this workout before many of my biggest races. When used during the tapering phase of a properly periodized season, this workout can add a TON of speed to a runner's legs. At peak fitness during my pro running days I could average 23.xx for this workout.

I mean ketchup fries and burger is quite colorful

Know I’m a bit late, but what pace should these be run at? I’m assuming faster than 800

can man 37 old run 400m with 49sec?

Nick, when would you do this workout relative to your goal/championship race?

ALL TOGETHER EQUELS 54.74

Its your own track?

Love the furnace quote - once a runner - the Bible of collegiate middle distance

Role model

Is this man or was this man ever an Olympic Athlete who competed in 800's or so?

How many days before a big race should you do this?

How long do you rest?

It’s football not soccer 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Recovery time?

full recovery my ass

Nick is there a reason why you do your repeats here on lane 4?

So Nick, was it 200m walk between the reps?

Gonna do this workout this Saturday :)

Wow this actually helps I did this before my track meet and it helped a lot!

These are my favorite type of video you make.

When you say fast but relaxed, are you saying not to do a all out sprint? Like a fast jog?

Im training for 100m and long jump i hope this helps

i can run t 20 MPH yet my 64 year old dad is still faster than me!

Love this vid Nick and will definitely give the workout a crack once I get a few more regular runs in.

What he said "keep your food colourful." what i heard "pizza is fine"

going to be a senior in hs and I’m trying to run a 49 400m and my pr os 51… think I can do it???

This was literally my workout today and I hadn’t seen this. Crazy

Running in a hotel corridor is the best way to improve your speed

What is full recovery?

I've been out because of injuries for 2 months now and i can finally get back into training again! Will definitely use this.

I am about to do the 800m today with pretty much no experience for a track meet. I have only been running for about a month ish and the coaches said they wanted to push me. I am pretty slow and I’m so nervous. Have any quick tips?

Good stuff nick. As a 37 year old I just dropped a few 26s myself. Just like old times

Why Nick , dont your knees lift up in a straight line when you run ???

I love the 200m!! My coach has my team sometimes do 8 200m

excellent. our coach used to tell us , at the start of a 200/400 interval to imagine you had a large steel cylinder or ball in front of you that had to be pushed - so you had to give it all your strength and energy at the start to get that ball moving. That's why you have to go all out at the start. But once you have that ball moving it takes less effort/energy to keep it going at the same speed, that is when you back off just slightly but you have to just 'tap' the ball a little to keep it going. Then on the final turn, that steel ball will slow down ,then you have to push it again and give it 100% strength/effort. It's all mental imagery, best applied to 200/400 training intervals.

My 100m pr was 11.16s and and 200m was 23.96

Thanks for the workout. I'd probably do it in trainers, spikes hard on an old sprinter. My goal split for 200m in a 400m is mid - low 26, so this would be good. Looking to increase my M60 WL this weekend in the 400m and 200m. Would like to drop a 56.

I’m a 13 year old boy and is a 27.23 200m good?

You are the best

Will try it this week

Before my tennis 🥎

I use to do decathlon 🥇🥈🥉

Missed my athletics 🙏

y ur subscribes are freeze for a long time

You can't outrun a bad diet.
Duely noted.

Can you make a guide to improve the mile time??

Do you have any videos that go through your pre-workout warmup? How long do you usually spend doing that?

Hello ,Love from India ......I want you to make a vedio of pre and post workout and I Run around 9mins for 1mile so I want to decrease my timing to 7min so How to do That ? .I believe you will reply me

Would this workout be good before a 5K?

"Did I ever mention on my videos I was an Olympic athlete?" My wife hates you because you are always bragging about that.

Wish you guys shipped Run Gum to Canada

RUN THE 400M BACKWARDS