How To Improve your Speed, using the 80/20 Rule

Want to run faster? The 80/20 rule says 80% of your results come from 20% of your efforts. This post uses that idea to focus on what really works, based on Universal Speed Rating (USR) standards and Standards from NFL speed trainer, Les Spellman.

No fluff—just the essentials to boost your speed, written simply for athletes, coaches, or anyone who loves to run.

Why Speed Matters

Speed gives you an edge, whether you’re chasing a ball or a personal best. Ascent Athletics can help you train smarter by using data driven workouts and expert advice to focus on what counts. Here’s the 20% that gets you 80% faster.

4 Key Steps

1. Build Strength Simply

Strong legs power your speed. Skip the gym—these moves work anywhere:

Step-Up Jumps: Step onto a chair, jump up. Builds explosive power.
Glute Bridges: Lie down, lift hips. Strengthens your core and back.
Side Lunges: Step sideways, bend one knee. Boosts side-to-side strength.

Do these 2-3 times a week. That’s enough.

2. Fix Your Form

Good technique makes you faster without extra effort:

Sprint short (10-20 meters) to practice your start.
Run longer (40-60 meters) to hit top speed.
Check your form—stand tall, don’t overstride. A mirror or friend helps.

Small changes = big payoff.

3. Recover Right

No rest, no gains. Keep it basic:

Sleep 7-9 hours.
Drink water all day (every one loves using Stanleys or Hydro Flasks these days, so going by that logic, drink at least 5-6 at minimum!)
Prioritize eating real food—protein for recovery, adequate amount of carbs 24-36 hours before sprinting, fats preferably from whole foods like fish, olive oil, or avocados.

This rebuilds your body for the next run.

4. Track It

Performance Improves when performance is measured:

Time your sprints with a phone or watch.
Note your times weekly.
Adjust if you’re stuck—more rest or strength.

Seeing progress keeps you going.

Next Steps

Want more? Contact Us HERE . We offer training programs that are personalized, data-backed, and cut the guesswork. Speed’s a skill— we will help you focus on the 20%, and you’ll get 80% of the results. Start today!