Marcus had always loved the thrill of sprinting: the wind rushing past, the pounding of his feet, the rush at the finish line. But no matter how hard he pushed himself during practice, he couldn’t seem to shave time off his 100-meter dash. Frustrated, he started studying videos of elite sprinters, noticing how explosive their starts were and how they stayed low before accelerating. He began incorporating strength training, sprint drills, and technique work into his routine for sprinting faster. Weeks later, during a local meet, he launched off the blocks with power and precision and crossed the finish line with a personal best. For the first time, Marcus realized that speed wasn’t just about trying harder. It was about training smarter.

Just like Marcus, becoming a faster sprinter is a goal for many athletes, from track competitors to weekend warriors looking to boost their speed. Sprinting faster isn’t just about running as hard as you can. Rather, it is about combining smart training, strength work, and technique to unlock your top speed. If you’re ready to take your sprinting to the next level, this guide will show you how, including the best workouts and exercises to help you sprint faster.

Why Sprinting Faster Matters

Sprinting faster isn’t just for competitive runners. Improved sprint speed can help you finish races strong, excel in team sports, and even make everyday activities (like chasing after your dog or catching a bus) easier. Sprinting also builds explosive power, increases muscle tone, and burns a high number of calories in a short time.

The Fundamentals of Sprinting Faster

To sprint faster, you need a combination of:

• Explosive power from your legs and core
• Strong, stable feet and ankles
• Efficient technique (posture, arm drive, stride) – Try to watch videos for this.
• Muscular strength and coordination
• Speed endurance for repeated sprints

Improving in all these areas will help you reach new levels of speed.

However, you should also focus on preventing injuries while running. Consider reading How to Prevent 10 Common Injuries for Beginning Runners!

Key Workouts to Sprint Faster

Here are some of the most effective workouts and exercises to help you sprint faster, supported by expert recommendations and training science.

1. Sprint Intervals

Sprint intervals are short bursts of maximum effort running followed by rest or easy jogging. They improve your anaerobic capacity, speed, and recovery.

How to do it:

• Warm up thoroughly with light jogging and dynamic drills.
• Sprint 40–100 meters at 90–100% effort.
• Walk or jog for 2–3 minutes to recover.
• Repeat 6–10 times.

2. Hill Sprints

Hill sprints combine resistance and speed training, building explosive leg power and improving sprinting mechanics.

How to do it:

• Find a hill with a moderate incline.
• Sprint up the hill for 10–30 seconds at maximum effort.
• Walk back down to recover.
• Repeat 6–8 times.

3. Fartlek Runs

Fartlek means “speed play” in Swedish. These runs involve alternating between fast and slow running, which helps develop speed endurance.

How to do it:

• During a 20–30 minute run, add 8–10 bursts of 20–60 seconds at near-sprint pace, followed by easy running.

4. Strides/Accelerations

Strides are short, controlled sprints that focus on building speed and improving running form.

How to do it:

• After a warm-up, run 60–100 meters, gradually accelerating to about 90% of your top speed.
• Walk back to recover.
• Repeat 6–8 times.

Strength Training for Sprinting Faster

Strength training is crucial for sprinters. It develops the power and muscle coordination needed for explosive speed.

Top Strength Exercises:

• Squats: Build strength in quads, hamstrings, glutes, and calves.
• Bulgarian Split Squats: Improve single-leg power and stability.
• Single-Leg Romanian Deadlifts: Strengthen hamstrings and glutes while improving balance.
• Hip Thrusts: Target glutes for powerful hip extension.
• Nordic Hamstring Curls: Develop eccentric hamstring strength to protect against injury and boost speed1.
• Calf Raises: Strengthen calves and improve ankle stability.
• Core Work (planks, sprinter sit-ups): A strong core keeps your posture tall and transfers power efficiently.

Plyometric and Power Workouts

Plyometrics develop explosive power, which is essential for sprinting faster (or even jumping higher).

Best Plyometric Exercises:

• Box Jumps: Jump onto a sturdy box or platform, focusing on height and explosive power.
• Broad Jumps: Jump forward as far as possible, landing softly.
• Depth Jumps: Step off a box, land, and immediately jump upward as high as you can.
• Jump Rope: Quick, light jumps improve foot speed and coordination2.
• Bounding: Exaggerated running strides to build power and stride length.

Aim to include plyometric workouts 1–2 times per week.

Drills and Technique Work

Good sprinting form is essential for maximizing speed. Drills help reinforce proper mechanics.

Key Drills:

• High Knees: Drive your knees up quickly while running in place.
• Butt Kicks: Kick your heels toward your glutes at a fast cadence.
• A-Skips: Skip forward, focusing on knee lift and arm drive.
• Carioca: Lateral movement to improve hip mobility and coordination.

Tips for Sprinting Faster

• Warm Up Properly: Always start with at least 10 minutes of easy running and dynamic drills to prepare your muscles and joints.
• Focus on Technique: Keep your torso upright, drive your arms powerfully, and land on the balls of your feet.
• Start Gradually: If you’re new to sprint training, begin with 1–2 sessions per week and increase as your body adapts.
• Recover Well: Sprinting is demanding. Take full rest between sprints and allow at least 48 hours between intense sessions.
• Cross-Train: Strength training, plyometrics, and flexibility work all support faster sprinting.
• Stay Consistent: Progress comes from regular, focused practice.

Interested in how technology can help make you faster? Read The Exciting Future of Running and Fitness Technology!

Sample Weekly Plan for Sprinting Faster

Day	Workout Type	Example
Monday	Sprint Intervals	8 x 60m sprints, full recovery
Tuesday	Strength Training	Squats, split squats, core work
Wednesday	Rest or Easy Run
Thursday	Hill Sprints	6 x 20s uphill sprints
Friday	Plyometrics	Box jumps, broad jumps, jump rope
Saturday	Strides/Technique	8 x 80m strides, high knees, A-skips
Sunday	Rest

Conclusion

Sprinting faster is a blend of smart workouts, strength training, plyometrics, and proper technique. By incorporating these workouts and exercises into your routine, you’ll build explosive speed, improve your running form, and reach new personal bests. Stay consistent, focus on recovery, and enjoy the process—your speed will soon speak for itself!