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Speed-endurance is the ability to prolong the amount of time where a near maximal speed can be maintained.[1] During activity such as this, accumulation of blood lactate disturbs the excitation-contraction coupling and cross-bridge formation. The muscle's mechanical properties are disturbed, resulting in a decrease in force production, peak force and velocity. [2] Speed-endurance training can improve the clearance rate of lactate and reduce early lactate formation.[2] Speed endurance is crucial to a multitude of athletes and a lack of it will result in reduced sports capability.[3]

Speed-Endurance Training[]

Both submaximal aerobic exercise and interval training can provide improvement to the body's ability to buffer and tolerate lactate. However, only intense interval training can increase various important components of anaerobic power and capacity. Submaximal aerobic exercise does not and may even decrease anaerobic enzyme activity (not good for speed development).[2] Intensity, not volume, is the key to improved sprint performance (a concept that can be applied to speed-endurance training).[3]

Speed endurance training is similar to speed or sprint training, however there are two important distinctions:

  1. Repetitions should last from 30 seconds up to 2-3 minutes as opposed to 5-10 seconds for speed drills.
  2. Rest intervals between repetitions is reduced to prevent complete recovery.

See Also[]


  1. Lee, Jimson (2007-02-12). What is Speed Endurance training?. Retrieved on 2008-10-04.
  2. 2.0 2.1 2.2 Sport Fitness Advisor (n.d.). Speed Endurance Training. Retrieved on 2008-10-04.
  3. 3.0 3.1 (n.d.). Building Speed and Endurance. Peak Performance. Retrieved on 2008-10-04.