Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

4-Week Speed Development

Browse More Plans

4-Week Speed Development

Author

Nick | Maximum Mileage

All plans by this Coach
4 (3)

Length

4 Weeks

Plan Description

This is a 4-week speed development plan which serves as both a taster of my coaching sessions, as well as being a tried and tested speed development block

This will suit athletes of most abilities (I suggest you need to have been running at least 12-15 miles per week recently) and will suit athletes doing ALL distances (yes, even ultras!)

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 400
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Foundation Run 3 with Strides

3 mi
WHAT: Easy running keeping the heart rate low. Try to pay attention to running "tall"... otherwise, enjoy your surroundings and relax :)

STRIDES - 5x 20 seconds "strides" (run as hard as you can without losing good form) - do these at the end of your run, they help add short bursts of speed into your training. Walk (or even stand still) for 30-60 secs between each stride to recover

WHY: Will aid with recovery and will build that all important aerobic base - the foundation upon which all endurance running is built, hence the name Foundation run!

WHERE: Do the warm up first, then...
Run to be done on a flat road route (flat as possible)
OR
If doing trails, then nice chilled trail run please, walk the inclines if you have to, its ok to do that!!

HOW: To be done at an avg Heart Rate of180 minus your age (only do this if you have a chest HR strap)
OR
at a RPE 4-5 effort (you should feel like you could hold a conversation with someone whilst running! If you can't then you are running too hard and need to slow down)
Details
Tuesday

Lactate Shuttles with Tempo

00:50:0061 TSSStructured Workout
WHAT: Lactate Threshold with Tempo

WHY: Teaches you to flush lactate quicker but to also run at a tempo pace on already tired legs

HOW: Hard in the 30's, then run at a tempo pace. Ensure you recover fully

WHERE: Flat as possible route, road or track
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

Over/Unders Session 2

00:49:0063 TSSStructured Workout
Details
Friday

No Planned Workouts

No content
No detail
Saturday

Foundation Run 3 with Strides

3 mi
WHAT: Easy running keeping the heart rate low. Try to pay attention to running "tall"... otherwise, enjoy your surroundings and relax :)

STRIDES - 5x 20 seconds "strides" (run as hard as you can without losing good form) - do these at the end of your run, they help add short bursts of speed into your training. Walk (or even stand still) for 30-60 secs between each stride to recover

WHY: Will aid with recovery and will build that all important aerobic base - the foundation upon which all endurance running is built, hence the name Foundation run!

WHERE: Do the warm up first, then...
Run to be done on a flat road route (flat as possible)
OR
If doing trails, then nice chilled trail run please, walk the inclines if you have to, its ok to do that!!

HOW: To be done at an avg Heart Rate of180 minus your age (only do this if you have a chest HR strap)
OR
at a RPE 4-5 effort (you should feel like you could hold a conversation with someone whilst running! If you can't then you are running too hard and need to slow down)
Details
Sunday

No Planned Workouts

No content
No detail

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
01:43:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
01:43:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Nick Hancock

Maximum Mileage Coaching

Maximum Mileage, headed up by Nick Hancock, a UK Athletics Licensed, TrainingPeaks Certified and Affiliate Torq Fitness Certified Performance running coach, as well as competitive runner himself with a sub 2:55 marathon and multiple ultramarathon podiums to his name, you are in safe hands!

Nick coaches at half marathon to ultramarathon distances, any surface (road, mountain or trail), includes science-backed, sport-specific strength coaching and race nutrition advice

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$5.00 - Buy Now