How To Increase Your Running Speed in a Month

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While it is important for you to be able to scale up and overcome obstacles with your agile reflexes, you’ll need speed and stamina to ensure that those behind you are, well, behind you. High Intensity Interval Training (HIIT) is a short and intense workout that is aimed to improve your cardiovascular fitness and enhance your running speed.

The 30-60 Speed Training

Running Track
Image by sippakorn|

Before beginning, please consult your doctor before attempting any workout program. This workout program should be done 3 times a week, with at least a day of rest in between for recovery.It is going to be intense, so remember to hydrate yourself sufficiently and to conduct proper warm ups and cool down accordingly.

Things you’ll need

  1. A pair of running shoes
  2. A digital watch.
  3. An obstacle-free area to run (i.e. running track)

Conduct of Wokout

Begin by jogging on the track for one minute to get your engine started. Next, sprint as fast as you can for 30 seconds. This is followed by a 60 seconds jog (passive recovery. Repeat; sprint off again for another 30 seconds, following with 60 seconds of passive recovery (jog).

Sprinting for 30secs + jogging for 60secs = 1 set

Repeat for 4 sets.

The whole workout would look like this

  • Jog 60 secs
  • Set 1 (sprint 30secs + jog 60secs)
  • Set 2 (sprint 30secs + jog 60secs)
  • Set 3 (sprint 30secs + jog 60secs)
  • Set 4 (sprint 30secs + jog 60secs)

This will take you exactly 7 minutes if you are doing it correctly. Take note, there are no full rest periods between sets. Regulate your breathing as much as you can during your passive recovery period (60 secs jog) before bursting into the next set.

The Results

Be patient and consistent with your training. Start with this simple workout and as you progress, increase the intensity to 120:240.  You will run faster with much ease by the weeks. Only you can decide your way of the ninja.

  1. Bradley says

    This is great. This should work with a treadmill correct? It has different speed setting and incline settings so it should work with this right? Our town’s tack is being remodeled so the treadmill is what I have access to. Anyways, please keep posting these fitness training posts. I’m always unclear on what to do to train physically to become a ninja.

    1. says

      Hi Bradley, you shouldn’t be doing speed training on a treadmill. The sprinting should be done to the best of your abilities and stamina; which varies and is unpredictable. With a treadmill (due to the speed settings), you may end up under-training. Or if you overestimate the speed adjustment, it would be dangerous.

    2. VinceTheOtaku says

      I also recommend not using a treadmill. The treadmill, imo, is much too predictable. What I mean by this, is that it’s always EXACTLY the same.

      Whereas running outside, in the woods perhaps, will always have you avoid certain small obstacles, even if they are pinecones or the like. This is a much better preparation for when you actually need your speed, because you will almost never have a straight path in actual circumstances. It also builds some muscle that you would otherwise not build, because of those “non-lineair” movements.

      Hope this is of some help to you.

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