Speed Programs
Six-week plans that make athletes faster, written by a sprint coach and drawn step by step. Pick the speed you need, test yourself in Week 0, follow two sessions a week, and retest in Week 6.
Find your program Save with a pack By Allan Smith, head coach at Edinburgh Sprint Coach: 4× British Champion, GB International and UKA Level 3 coach. Updated October 2026.What do you want to improve?
Tap one and the best match moves to the top of the list below.
Every program, one page
Each guide is an instant PDF download. Read it on your phone at the track or print it.
Faster in 6 Weeks
The 6-week acceleration program · ages 12 to masters
- Test and retest: a timed sprint in Week 0 and again in Week 6.
- The perfect start: set position, first steps, drive and rise, step by step.
- Two sessions a week: every session planned, with tick-box logs.
Top Speed
The 6-week max velocity program · ages 12 to masters
- Measure your top speed: a flying 20m test, turned into m/s and km/h.
- Upright sprinting, frame by frame: the running cycle in six moments.
- Flying sprints, wickets and bounds, with exact set-ups and spacings.
Agility
Braking, cutting and turning · ages 12 to masters
- Test both sides: the 505 and 5-10-5, left and right, plus your COD deficit.
- Every move drawn: braking, 45° and 90° cuts, 180° turns and drop steps.
- React, don't just run: mirror, Y-drill and 1v1 games.
Rugby Speed
The 6-week rugby speed program · ages 12 to senior
- Test and retest: 10m and 40m, with backs and forwards benchmarks.
- Rugby starts: from a jog, off the ground, turn and chase, line speed.
- Speed with the ball: carrying, catching at pace and the kick chase.
40-Yard Dash
The 6-week 40 program · ages 13 and up
- The perfect three-point stance, measured and drawn step by step.
- Push, don't step: the start and the first three steps.
- Drive, transition and the finish: run through the line.
Speed for Kids
Speed games and drills · ages 8–13
- 12 ready-made sessions of games that make kids sprint, react and dodge.
- Running tall, quick feet and fast starts, taught through play.
- Speed passport: four fun challenges to track progress.
Which program fits?
| Program | Trains | Ages | Best for | Pages |
|---|---|---|---|---|
| Faster in 6 Weeks | The first 30m: starts, drive and rise | 12 to masters | Every sport | 62 |
| Top Speed | Max velocity: upright sprinting | 12 to masters | Sprinters, wingers, open-field players | 68 |
| Agility | Braking, cutting and turning | 12 to masters | Football, rugby, court sports | 65 |
| Rugby Speed | Rugby starts, carrying, stepping, repeat sprints | 12 to senior | Rugby union and league | 61 |
| 40-Yard Dash | Stance, start, transition, finish | 13 and up | American football, combines, camps | 55 |
| Speed for Kids | Games for sprinting, reacting and dodging | 8–13 | Parents and youth coaches | 52 |
Not sure? Most athletes start with Faster in 6 Weeks: acceleration matters in every sport.
Doing more than one? Run them one after another, not at the same time. A common order is Faster in 6 Weeks, then Top Speed, then Agility or your sport's program.
Save with a pack
Buy two or three guides together and save. Every pack is an instant download of the full PDFs.
Complete Speed Library
All six guides: 363 pages and 440+ diagrams covering acceleration, top speed, agility, rugby, the 40 and kids. Ideal for coaches, clubs and multi-sport families.
Or pick a smaller pack
Faster in 6 Weeks, then Top Speed: twelve weeks from the first step to full speed.
£29Rugby Speed, Top Speed and Agility: starts, open-field speed and stepping.
£3940-Yard Dash, Agility (the 5-10-5) and Top Speed: everything a combine tests on the move.
£39What's inside every program
Test and retest
A simple timed test before you start and again at the end, so you can see exactly how much faster you are.
Every session planned
Two sessions a week with sets, reps and rest, and tick-box logs to record every rep.
Every drill drawn
Clear diagrams show the set-up, the movement and the common mistakes, so you know what good looks like.
Easier and harder options
Every drill and exercise has a way to make it easier or harder, so the plan fits beginners and experienced athletes.
Faults and fixes
The mistakes coaches see most, why they slow you down, and the cue that fixes each one.
Train almost anywhere
A flat space, a few cones and your phone for timing and filming. No gym needed to start.
From checkout to your first session
- Choose a program or a pack. Every guide is £19, and the packs save you more.
- Download it straight away. After checkout you get a download link on the confirmation page and by email.
- Test in Week 0. Time your sprint, write it down and read the technique pages.
- Train twice a week for five weeks. Follow the sessions and log every rep.
- Retest in Week 6. Same test, same surface, same timing method. Then move on to the next program.
Written by Allan Smith
Allan is head coach at Edinburgh Sprint Coach, a 4× British Champion, GB International and UKA Level 3 coach. He coaches footballers, rugby players, sprinters and young athletes every week at Meadowbank and across Edinburgh.
The programs use the same tests, drills and coaching cues as his in-person sessions, laid out so you can follow them without a coach beside you. If you're in Edinburgh, you can also book a session or a Sprint Analysis.
Frequently asked questions
What format are the programs?
Each program is a PDF guide you download straight after checkout. It works on any phone, tablet or computer, and you can print it.
How do I get my program after I buy?
You get a download link on the order confirmation page and by email. Save the PDF to your phone so you have it at training.
Which program should I start with?
Most athletes should start with Faster in 6 Weeks, because acceleration matters in every sport. Follow it with Top Speed. Rugby players and 40-yard dash athletes can start with their own sport's program.
Can I do two programs at the same time?
It's better not to. Each program already has the right amount of fast work for six weeks. Finish one, then start the next.
Do I need a gym or special equipment?
No. You need a flat space to sprint, a few cones or markers and a phone for timing and filming. Some strength exercises use a bench or a partner, and a resistance band is useful but optional.
What ages are the programs for?
Speed for Kids is for ages 8 to 13. The other five programs are for ages 12 or 13 and up, including adult and masters athletes. Younger athletes should train with an adult supervising.
I'm a coach. Can I use a program with my team?
Yes. The sessions work for a squad as well as one athlete. The Complete Speed Library gives you every program for £59.
Are prices in pounds?
Yes, prices are in pounds sterling (GBP). If you pay in another currency, your bank converts it automatically.
Will these programs work if I'm not in Edinburgh?
Yes. The programs are written to be followed anywhere in the world, on your own or with a parent or coach.
Related guides
Start this week
Every program starts with a simple test, so you'll know exactly how far you've come in six weeks.
Get the Complete Speed Library · £59 Faster in 6 Weeks · £19