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# The Pure Speed Cheat Sheet
- URL: https://www.scottsemple.com/how-to-train-pure-speed/
- Published: 2024-06-01T13:04:04.000Z
- Updated: 2025-10-31T13:30:45.000Z
- Description: By starting a macrocycle at the extreme of speed, an athlete can start to build a "speed base."
- Author: Scott Semple

Next week, I'll have a full description of the importance of training pure speed and how to structure it. Here's the super short version:

## Periodization

Maximum speed is primarily a capacity-building tool. Hand-in-hand with maximum strength and maximum (effective) duration, **building capacity should come at the beginning of a macrocycle.**

## Venues

Most athletes can train maximum speed with their **typical training venues, but** **mountain runners** **should avoid using a flat track** for fear of injury. Instead, find a gradually steepening hill between 10 and 25%.

## Protocol 

The following protocol is adapted from Steve Magness' *The Science of Running*.[1](#fn:1) **Frequency can be once** a week alongside maximum strength **or twice a week** on its own. 

| Week | Reps & Work           | Incline  |
| ---- | --------------------- | -------- |
| 1    | 6x 8s                 | steep    |
| 2    | 8x 8s                 | steep    |
| 3    | 10x 8s                | steep    |
| 4    | 4x 8s                 | moderate |
| 5    | 8x 10s                | steep    |
| 6    | 5x 10s                | moderate |
| 7    | 10x 10s               | steep    |
| 8    | 2x 8s, 2x 10s, 2x 12s | moderate |

Note: Recoveries between reps should be 2-3 minutes and *passive*... 

## Benefits

It's the top rung of the speed ladder on the way down to race pace.

Inspired by Renato Canova[2](#fn:2), [my method](https://www.scottsemple.com/about/) uses converging periodization. **Macrocycles should start by building capacity at the extremes** (of speed, duration, strength, and execution) and work their way toward goal pace. 

---

1. [*The Science of Running*](https://www.scottsemple.com/bibliography) was one of the first books that [Scott Johnston](https://evokeendurance.com/coaching-scott-johnston/?ref=scottsemple.com) suggested I read when I started training for skimo. I had come across Magness' blog before, but I assumed (from the number of typos) that he couldn't know what he was talking about. I was wrong. [↩](#fnref:1 "return to article")
2. In 2015, I started reading Canova from obscure PDFs, [his comments](https://www.letsrun.com/forum/flat%5Fread.php?thread=374686&ref=scottsemple.com) on the LetsRun bulletin board, and his hard-to-find book, [*A Scientific Approach to the Marathon*](https://www.scottsemple.com/bibliography). Adding to the difficulty was learning Engli-talian. [↩](#fnref:2 "return to article")