Boost Recovery With Florida State Cross Country's Light Speed Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Boost Recovery With Florida State Cross Country's Light Speed Workout

August 12, 2011

Must See Speed Videos

Florida State Men’s Cross Country coach Bob Braman, the 2010 ACC Men's Cross Country Coach of the Year, directs one of the strongest programs in the country. He knows how important it is to include recovery workouts in any training plan.

Braman introduces this specific routine early in the training cycle, so his team gains the ability to bounce back from more intensive speed workouts. "We continually implement what I call our light speed workout, beginning in the third week of our 22-week program," says Braman, who led the Seminoles to a runner-up finish at the 2010 NCAA Cross Country Championships. "The design of the workout is to infuse a little speed—almost a structured stride—from the building phase on.”

Florida State performs this workout on Wednesdays, which helps boost recovery between more grueling speed workouts on Mondays and Fridays. Make sure to perform the runs according to how you feel. Don't push the last set at a punishing pace if it doesn't feel right.

FSU’s Light Speed Session

  • Run three sets of three runs, 200 to 300 meters each
  • Perform each run of each set progressively faster with an easy, medium or hard pace
  • Run a 200-meter recovery jog between reps
  • Run a 400-meter recovery jog between sets

Sets/Reps: 3x3, 200-300 meters

Source:  Bob Braman, Florida State University
Photo:  dyestat.com

Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...
Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...
Must See
Patrick Willis' Homegrown Off-Season Workout
Views: 1,222,654
Michael Jordan: Mind of a Champion
Views: 545,280
Roy Hibbert 540 lbs Deadlift
Views: 1,552,469

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,871
James Harden Resisted Euro-Step Views: 11,726
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,587
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,035,621
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

A number of speed drills can be used to help you with your 40. The 40 is a test that is used in many sports. It tests you ability to start explosively,...

5 Ways to Spice Up Your Ladder Drills

3 Box Drills That Develop True Game Speed

Here's Why Andre Williams' Breakout Performance Was No Fluke

5 Weight Room Speed Exercises You're Not Doing

ZSeries 10-Minute Workouts: Multidirectional Run

Skipping Drills: The Missing Link From Your Speed Workouts

Lengthen Your Stride for Maximum Speed

3 Simple Tips to Improve Your 40-Yard Dash

Sprinting Technique Errors and How to Fix Them

Build Sprint Speed Like an Olympian

3 Biggest Myths About Soccer Speed

3 Speed Workouts to Improve Your Top-End Sprints

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Rev Up Your Sprint Training With These Complexes

The Off-Season Baseball Speed and Agility Workout Program

Improve Your Footwork to Improve Football Agility

How to Train for Speed in Cold Weather

The 5 Elements of a Successful Speed Training Program

10 Reasons Why You're Not Getting Faster

How to Build First-Step Quickness for Baseball and Softball

The Secret to Tom Brady's Newfound Speed

12-Week Off-Season Baseball Speed Workout

How to Improve Your Basketball Quickness in 5 Minutes

3 Acceleration Drills for a Faster First Step

3 Speed Training Essentials You Must Develop to Get Faster

4 Powerful Band Agility Drills

Get Faster With the Ultimate Stair Workout

8 Speed Workout Tips to Get Faster

Get Faster With 'The .10 Second Difference' From EXOS

8 Positions to Lower Your 40-Yard-Dash Time

Linear Speed Drills to Improve Athleticism

4 Speed Training Mistakes Athletes Make in the Weight Room

Get the Most Out of Foam Rolling

ZSeries 10-Minute Workouts: Track Sprints

How to Safely Decelerate Faster

Improve Your Baseball Speed With This On-Field Workout

Ditch the Sprints. Here's How to Build True Sports Speed

Improve Your Football 40 Time During the Season

Acceleration Drills to Increase Speed

Increase Your Lacrosse Speed With Multi-Directional Exercises

ZSeries 10-Minute Workouts: The Treadmill Challenge

Burn Your Competition with This Sprint Workout

Speed Plyometrics to Help You Run Faster

Build Strength for Baseball and Softball Speed

Stability Training Can Improve Your Agility and Range of Motion

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Sprint Faster With Speed Demons