Speed Training for Beginners

If you’re new to speed training, you might be wondering where to start. The good news? Anyone can improve their speed with the right approach—even beginners.

In this guide, you’ll learn how to build a foundation in speed training using safe, effective workouts tailored for beginners.

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Why Beginners Should Start Speed Training

Speed isn’t just for elite athletes. Whether you want to run faster, play sports better, or just move more efficiently, speed training can help.

Some beginner benefits include:

• Improved coordination

• Better reaction time

• Increased lower-body strength

• Boosted confidence and motivation

The best part? You don’t need any fancy equipment to get started.

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What Makes Speed Training Different?

Speed training focuses on maximum effort over short distances. Unlike jogging or endurance running, it trains your muscles, nervous system, and reflexes to move faster.

Beginners need to:

• Start with basic drills

• Learn proper sprint mechanics

• Allow full recovery between reps

• Focus on form over speed

This ensures progress without injury.

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Speed Training Basics: What to Know First

Before you jump into workouts, let’s cover the basics.

Warm-Up Is Essential

Warming up reduces injury risk and prepares your muscles. Spend 10–15 minutes doing:

• Light jogging

• Dynamic stretches

• Sprint drills like high knees and butt kicks

Train Fresh

Speed work should be done when you’re rested—not after lifting or a long cardio session.

Prioritize Form

Focus on arm drive, posture, and foot strike. Good habits early on lead to better speed later.

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Beginner Speed Training Workout Plan

Here’s a simple 2-day per week speed training routine for beginners:

Day 1 – Acceleration and Fundamentals

Warm-Up

• Jog 5 minutes

• Dynamic leg swings and lunges

• Sprint drills (A-skips, high knees)

Main Set

• Marching Drills – 2 x 15 meters

• Wall Sprint Drill – 3 x 10 seconds

• Falling Starts – 3 x 10 yards

• 10-Yard Sprints – 4 reps at 90% effort

Cool Down

• Light jog

• Static hamstring and quad stretches

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Day 2 – Speed + Coordination

Warm-Up

• Jog and sprint drills

• Arm circles and mobility work

Main Set

• A-Skips – 2 x 20 meters

• Sprint-Float-Sprint – 3 x 30 meters

• Lateral Bounds – 3 x 10 reps

• Light Flying Sprints – 3 x 20 meters (build up slowly)

Cool Down

• Walk and stretch

This plan helps you learn body control, build speed, and develop explosive movement safely.

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Common Beginner Mistakes to Avoid

Avoid these mistakes to get the most out of your training:

• Skipping the warm-up

• Doing too much too soon

• Sprinting with poor form

• Not resting between reps

Speed training works best when done with intention and patience. Don’t rush results.

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How Strength Supports Speed

You don’t need to be a bodybuilder, but strength training helps you sprint faster. As a beginner, start with bodyweight and light resistance exercises:

• Squats

• Glute bridges

• Lunges

• Step-ups

Once you build a base, consider adding resistance bands or dumbbells.

For expert guidance in building beginner strength and speed safely, Next Level Athletics USA offers structured athlete development programs.

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Tips for Beginners to Stay Consistent

• Set clear goals (like “sprint 20 yards in under 4 seconds”)

• Train with a buddy for motivation

• Track your progress using times or reps

• Celebrate improvements, no matter how small

Consistency is key to results—speed doesn’t develop overnight.

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How Speed Training Helps Your Health

According to Healthline, sprinting offers major health benefits even for beginners:

• Burns fat faster than steady cardio

• Improves cardiovascular endurance

• Builds lean muscle and bone density

• Supports mental clarity and focus

Speed training is more than athletic—it’s a full-body fitness tool.

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Conclusion: Start Your Speed Journey Today

Speed training for beginners doesn’t need to be intimidating. With the right plan, you can build speed, power, and confidence in just a few short weeks.

Keep things simple, focus on form, and stay consistent. As your body adapts, you’ll move faster—and feel better doing it.

When you’re ready to level up, check out the expert programming at Next Level Athletics USA. They specialize in taking beginners to the next level—safely and effectively.