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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/springloaded-suppleness-workout-8401d0bd

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Here’s a breakdown of Seth James DeMoor’s How to Run Faster: Suppleness for Speed—a video worth watching. We’ll walk you through the core concepts and a workout you can start today. Check out the full video for additional detail.

Key Points:

• Suppleness is the capacity of your tendons, ligaments, and muscles (especially your Achilles and soleus) to flex and extend without injury—and it results in a more powerful foot-strike.
• A sharp toe‑off paired with an ankle flick generates extra force that propels you forward, whether you’re running on roads or trails.
• Practicing suppleness drills on a gentle hill or safe flat ground builds ankle strength and foot mobility while boosting speed.

Workout Example:

1. Ankle‑Flick Bounding – Find a gentle slope. Stand upright, then quickly raise the front of your foot, flicking your big toe upward while keeping your heel low. Do this for 3 × 10 seconds.
2. Progressive Schedule:
   • Week 1: 3 × 10 sec once weekly.
   • Week 2: 3 × 10 sec twice weekly.
   • Week 3: 3 × 20 sec three times weekly.
3. Mini‑Mountain‑Climbers: Immediately after each flick set, perform 5‑10 fast mountain‑climber steps in place, driving your knees high and keeping your feet light.
4. Toe‑Off Drill: During the final stretch of a run, spend 30 seconds focusing on a forceful push‑off—drive through your big toe and let your ankle flex completely. Tip: Start with a shallow hill; avoid ramping up volume too quickly to prevent ankle discomfort.

Closing Note: Give the ankle‑flick and toe‑off routine a test run this week and pay attention to how your stride changes. Adjust the interval duration in the Pacing app to match your current fitness level, and keep developing that flexible, powerful ankle! 🎉

References

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