Q.Acceleration run and pace run can be two methods of improving: i. Flexibility ii. Speed iii. Endurance iv. Strength

Speed Development Methods

Speed in sport is not simply about trying harder — it is a trainable quality, and two specific methods are used to develop it: Acceleration Runs and Pace Runs.

Acceleration Runs

Acceleration runs train the ability to reach maximum speed as quickly as possible from a standing or stationary start. A sprinter typically needs about 50 to 60 metres to reach their true maximum speed — and even a well-trained athlete can hold that maximum speed for only about 20 metres before it begins to drop off. Because of this, acceleration runs are usually performed over short distances, with about 6 to 12 repetitions, and a complete recovery interval is given between each repetition so that every repetition is run at genuinely high effort rather than on tired legs.

Pace Runs

Pace runs are used for events of 800 metres and longer, where a runner cannot sprint the entire distance and must judge how to distribute their effort. An athlete can typically hold full speed for only around 300 metres, so in a longer race, speed must be deliberately reduced at some point to conserve energy for the remainder of the race. …