CAPACITYX BLOG

Want to get faster without overthinking your training? This beginner-friendly 4-week sprint plan focuses on technique, short accelerations, and smart recovery. Who this plan is for This plan is for beginners who can jog comfortably and want to improve speed for sport, fitness, or track. The 4-week sprint plan (2 days/week) Day 1: Warm-up + 6–8 x 20m accelerations (full rest) + easy cooldown. Day 2: Warm-up + 4–6 x 40m accelerations (full rest) + light strength (optional). Tec

This guide pulls together the fundamentals of sprint training—so you can build speed safely and consistently. Start here Learn the basics of acceleration, warm-ups, and weekly structure. Build your foundation Add simple strength, mobility, and recovery habits that support speed. Progress your sprinting Move from 20m accelerations to longer sprints and speed endurance. Stay healthy Use smart volume, full rest, and consistent warm-ups to reduce injury risk. What to read next Ch

If you want to get faster, speed work needs freshness. Conditioning matters too—but the order changes your results. Do speed first when Your goal is sprint speed, acceleration, or power. Do speed work early in the session and early in the week. Do conditioning first when Your goal is general fitness and you’re not doing true max-speed sprinting. A simple weekly template Day 1: Speed + light strength. Day 2: Conditioning. Day 3: Speed technique + mobility. Key takeaway Speed i

A good warm-up improves performance and reduces injury risk. Use this 10–15 minute routine before sprinting or speed work. Step 1: Raise your temperature (3 minutes) Easy jog, bike, or brisk walk. Step 2: Mobility (3–4 minutes) Leg swings, hip circles, ankle rocks. Step 3: Activation (3–4 minutes) Glute bridges, calf raises, dead bugs. Step 4: Sprint prep (3–4 minutes) A-skips, high knees, 3 x 20m progressive accelerations. Rule of thumb You should feel warm, springy, and rea

Acceleration is the skill of getting up to speed quickly. These drills build better positions, stronger pushes, and cleaner mechanics. 1) Wall drives Lean into a wall at ~45°, drive one knee up, and push the ground away. 3 x 10 each side. 2) Falling starts Stand tall, fall forward until you must step, then sprint 10–20m. 6 reps. 3) 3-point starts Practice consistent setup and first 3 steps. 6–8 reps of 10–20m. 4) A-skips Keep posture tall and strike under your hips. 2 x 20m.