Building Endurance Without Losing Speed
You can build endurance and still stay fast by choosing the right mix of training.
Endurance and speed are not enemies when training is done well. The problem comes from doing so much slow, sloppy conditioning that the body forgets how to move fast.
A better approach is to mix tempo runs, repeat sprints, and game-like interval work so athletes build an engine without sacrificing explosiveness.
Smarter endurance work:
- Use moderate-length runs with solid form
- Add repeat sprints with full effort and enough rest
- Include drills that combine speed and short recovery
- Keep at least some pure sprint work in the week
Midgley et al., Aerobic Training Strategies in Athletes (2008)
Endurance and Speed\n• You do not have to choose one\n• Mix tempo work with sprints\n• Keep some pure speed in every week
Ask your coach about adding one speed-focused drill to your next conditioning day.
