In SpeedRunner, celebrated running coach Pete Magill reveals his 4-week training plan to make any athlete into a faster runner—no matter the sport, age, gender, experience, or goals.
In every sport that includes running, the difference between the best and the rest is tenths of a second. In most team sports like football, soccer, basketball, baseball and in distance running and triathlon—simple leg speed makes champions. By targeting the neuromuscular system and strengthening muscle and connective tissue, Magill’s SpeedRunner program builds speed, strength, agility, coordination, balance, proprioception, and explosive power so athletes can excel.
Magill developed his SpeedRunner program over decades of experience coaching athletes of all ages from short sprints to the marathon. He’s led his club to two dozen US National Masters Championships in road running and cross country. As a 5-time USA Masters Cross Country Runner of the Year and multiple American and world age-group record holder himself, Magill is proof that his training methods are effective.
Over the four weeks of the SpeedRunner program, you’ll focus on faster acceleration, top-end speed, strength, agility, and speed endurance. Magill also offers speed-only training and supplemental sessions to further hone your top-end speed, core musculature, and whole-body strength. The SpeedRunner plans balance training volume and intensity with recovery to ensure rapid, injury-free gains.
Bottom line: The ability to run well is a fundamental skill required for success in any sport that includes running. SpeedRunner can transform your running performance.
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About the Author
Pete Magill is a running coach, accomplished athlete, and contributor to Runner's World, Competitor, and formerly to Running Times. His popular columns, Magill on Masters, The Long Run, and The Performance Page covered training, nutrition, and mental training. As a coach, Magill has led his masters clubs to 19 USATF National Masters Championships in cross country and road racing. Currently a coach with Southern California's Cal Coast Track Club and California Triathlon Club, Magill has worked with athletes of all ages, from youth through masters. He holds multiple American and world age-group records in the sports of track & field and road racing, and he is a 5-time USA Masters Cross Country Runner of the Year. Magill is author of Build Your Running Body and The Born Again Runner.
Table of Contents
Part One: SPEED, STRENGTH & AGILITY
Ch. 1 This is SpeedRunner
Ch. 2 Speed: Human Locomotion
Ch. 3 Speed: Acceleration
Ch. 4 Speed: Maximum Velocity
Ch. 5 Strength
Ch. 6 Agility, Balance & Proprioception
Ch. 7 Energy Systems & Speed Endurance
Ch. 8 Recovery
Part Two: THE WORKOUTS
Ch. 9 SpeedRunner Exercises, Workouts, and Drills
Part Three: THE SCHEDULES
Ch. 10 The SpeedRunner Programs
· Four-Week Core Training
· Two-Week Core-plus Training
· Speed-only Training
· Stand-Alone & Maintenance Sessions
· Metrics Testing