“Speed session” is a useful label, but it leaves a question unanswered: what is the session for? Before discussing a drill or a result, it helps to agree on the words.
01 / ACCELERATION
Gaining speed.
Acceleration is the phase in which running speed increases. Sprint research commonly separates the 100 metres into acceleration, maximum velocity, and deceleration. The duration of those phases varies between athletes. There is no single distance at which everyone finishes accelerating. [1]
A question to bring to training
“When we say acceleration today, which part of the run do we mean?” Write down the answer in the language you and your coach use.
02 / TOP SPEED
The fastest speed reached.
Maximum velocity and acceleration are related, but different. One describes the highest running speed; the other describes the increase toward it. A sprint from a stationary start includes acceleration, whereas a timed segment after a run-in is a different measurement setup. Comparing results requires attention to those conditions. [1]
A simple note-taking habit: give each result a label that tells your future self what it represents. “Fast today” says less than a note explaining where the timing began and ended.
03 / SUPPORTING WORK
An exercise needs a job.
The review describes sprinting, technical work, strength and power work, and other training methods within a broader program. It also stresses individualization and the link between a session’s purpose and its design. Elite practice should not be treated as a universal prescription. [1]
When you encounter an unfamiliar exercise, ask what role it is meant to play. Keep the explanation alongside the exercise name. The goal of this note is to preserve the reasoning, not to judge an entire plan from one session.
04 / AN EDITORIAL WORKSHEET
Make the session easier to revisit.
Copy these prompts into your own training notes. This is a reflection tool, not a workout or a test of readiness.
- Purpose: What did I understand today’s session to be about? If I am unsure, what do I need to ask?
- Plan and reality: What was planned, what happened, and what changed? Keep those three things separate.
- Result and setup: What was recorded? Note the start, distance, timing method, surface, and conditions where relevant.
- Observation: What did I notice? Label a personal impression as an impression rather than a measured result.
- Next conversation: What is one question I want to take to my coach or revisit when reviewing the week?
For example: “I recorded a time, but did not note the timing setup. Before comparing it with last week, I need to confirm that both results describe the same thing.” That is a useful record of uncertainty, even without a conclusion about improvement.
The aim is a readable history of your work. Leave enough context that someone who was not at the session—including your future self—can understand the note.
Sources and scope.
[1] Haugen, T., Seiler, S., Sandbakk, Ø., and Tønnessen, E. (2019). The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature. Sports Medicine – Open, 5, 44.
This is a research-informed introduction, not a systematic review. The cited paper combines research and coaching practice, largely in elite sprinting, and discusses gaps in the evidence. The questions and worksheet above are SprintIQ editorial material, not a validated protocol.
General education only. Training decisions should account for your experience, health, and circumstances with appropriate qualified guidance.
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