Lots of us would love to be faster in the sprint. The big bunch gallop for the city limit sign is a coveted win. But when we're training alone, sprinting against imaginary opponents can be deadly dull.

Next time you feel like some speedwork, use telephone poles as sprint markers.

After warming up, start by sprinting from one pole to the next and then spinning easily for 4 poles. Repeat 3-5 times.

To vary the drill and increase the effective length of your sprint, go all out for 2 poles, spin easily for the next 4, and repeat 3 times.

Of course, all telephone poles aren't the same distance apart. Use the varying spacing to simulate race conditions. After all, you never know how long you'll need to sprint.

Go hard to the next pole, no matter how far it is, then spin for a minute or two to recover. Follow this with another sprint between poles. It's perfect for developing the ability to rev up in an instant and then hold your speed for the required distance.

Source: RBR