Spring-Loaded Suppleness Workout

Workout - Spring-Loaded Suppleness Workout

• 5min @ 7'00''/km
• 3 lots of:
  • 10s @ 5'00''/km
  • 8s @ 5'00''/km
  • 1min rest
• 12min @ 6'00''/km
• 5min @ 7'00''/km
• 30s @ 5'00''/km

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Here’s a breakdown of Seth James DeMoor’s How to Run Faster: Suppleness for Speed. Below are the core concepts and a workout you can start today. Watch the full video for more detail.

Key points

• Suppleness is the ability of tendons, ligaments, and muscles (especially the Achilles and soleus) to flex and extend without injury. It results in a more powerful foot-strike.
• A sharp toe-off paired with an ankle flick generates extra force, on roads or trails.
• Suppleness drills on a gentle hill or safe flat ground build ankle strength and foot mobility while improving speed.

Workout example

1. Ankle-flick bounding. Find a gentle slope. Stand upright, quickly raise the front of your foot, flicking the big toe upward with the heel low. 3 x 10 seconds.
2. Progressive schedule
   • Week 1: 3 x 10 sec once weekly.
   • Week 2: 3 x 10 sec twice weekly.
   • Week 3: 3 x 20 sec three times weekly.
3. Mini mountain climbers. Right after each flick set, do 5–10 fast mountain-climber steps in place, driving knees high and keeping feet light.
4. Toe-off drill. In the final stretch of a run, spend 30 seconds on a forceful push-off, driving through the big toe and letting the ankle flex fully.

Tip: Start with a shallow hill. Don’t ramp volume too fast or your ankles will complain.

Closing note: Try the ankle-flick and toe-off routine this week. Adjust interval duration in the Pacing app to your fitness level.

References

• How to Run Faster: Suppleness for Speed - YouTube (YouTube Video)