Run Like a Firework: Adding Speed & Power to Your Summer Training🏃‍♀️

Dayna Player Robinson
Jun 30
2 min read

Run Like a Firework:

Adding Speed & Power to Your Summer Training

This 4th of July, as you watched a firework shoot into the sky and explode with power and brilliance. I want you to think about: that burst of energy is exactly what you need in their training right now.

If you’ve been running lots of easy miles this summer (which is great for your aerobic base!), adding a little firework-like power can help you:

Run faster
Build strength and resilience
Break out of a training plateau

Here are 3 simple ways to add “firework speed” this week:

💥 1. Strides (Spark Your Speed) At the end of an easy run, do 4-6 strides of 20-30 seconds at 85-90% effort, focusing on smooth, fast turnover. Think of it like a quick rocket burst – fast but controlled, returning to easy running between each stride.

💥 2. Plyometrics (Explosive Strength) Add jump squats, split jumps, or lateral bounds to your strength training day to build explosive power, reduce injury risk, and improve running economy.

💥 3. Short Hill Sprints (Uphill Fireworks) After your next easy run, find a short hill (20-30 meters) and sprint up it 5-8 times with full walk-down recovery.

Hills build strength, speed, and form efficiency all at once.