Speed Beyond limits : 500m 12 week training programme
Speed Beyond limits : 500m 12 week training programme
Couldn't load pickup availability
Unlock your speed with this 500m 12-week, science based programme from world record holder Phil Clapp. Built specifically for the 500m, it blends explosive power work, race specific erg intervals, and focused strength training, with clear technique cues to sharpen high rate efficiency. Targets are set in watts, /500 m pace and Heart rate, so the plan scales to you. Delivered as a downloadable PDF with instant access, it includes weekly structure, testing checkpoints, taper and a race day warm up. Whether you’re chasing a PB or peaking for BRIC/WRIC, train smarter and sprint faster.
Share
12 Weeks of Structured & Periodised Workouts
6 workouts per week offering a balanced mix of high intensity intervals, strength training, and race simulations; all specifically designed to improve your 500m performance
Erg & Strength Sessions
Race specific erg intervals paired with optimised strength work to maximise 500m power. Clear sets, reps, RIR and rest times included, so you build speed on the handle and force in the gym, session by session
Sprint Science
I break down the physiology of a 500 m sprint energy systems, lactate handling and pacing; so you know why each session matters. Clear, evidence based guidance you can apply.
Course information
What does the 12 week plan include?
The plan lays out a clear 12 week schedule with six workouts per week. Sessions are compromised of
- High intensity alactic/anaerobic intervals
- Strength training
- Race simulations
- Aerobic training
The programme is split into 3 four week periods targeting different areas of physiology
How does the plan build speed and strength?
Structured sessions develop explosive power and lactate tolerance while also targeting stoke efficiency; the two physiological components that underpin a fast 500m performance. Whether its on the erg or in the weights room, the details are prescribed for each individual session.
How will I measure my progress
You’ll practise race pacing through workouts that model 500m splits and full distance efforts. Regular time trials are built into the programme so you can measure improvements, stay motivated and avoid plateaus
Who will I be leaning from
You will train using method developed by Phil Clapp, the world record holder over 500 and 1000m on the erg.
The evidence backed strategies have been refined through competition and are ready for athletes of all abilities to implement