We study speed. Then we write it down.

Who edits this

Speed Training Workout is edited and maintained by Steven Royster, a Florida-based track coach and USATF Level 1 Certified coach.

Steven also writes HowToHurdle.com, a companion site on hurdle technique, drills, training and hurdle heights and spacing for developing hurdlers and their coaches.

What we build

Two things: free tools built on real race formulas — the Race Predictor (Riegel's endurance formula) and the 400m Split Calculator — and a growing library of training guides covering acceleration, top-end speed, strength, recovery, and the mental side of racing.

How guides get written and checked

Every guide on this site is written to be useful first: concrete drills, real tradeoffs, and honest limits on what a workout or a stat can actually promise. Before publishing, each article goes through an editorial review that uses Google's Helpful Content and E-E-A-T guidance as an internal checklist — not as outside certification or endorsement. That review adds missing safety notes, softens claims that can't be backed up, and cuts anything that reads like it was written to fill a content calendar rather than answer a real question.

We don't publish fabricated credentials or invented case studies. Where a claim needs a source, we either cite one or soften the language to reflect what's actually known.

What the tools do and don't do

The Race Predictor and 400m Split Calculator are pacing guides built on established formulas (Riegel's exponent for cross-distance prediction, a weighted 4-segment model for 400m pacing). They estimate potential based on math, not your specific physiology, training history, or conditions on race day. Use them to plan, not as a guarantee.

Questions or corrections

Spot something inaccurate, or have a training question the site doesn't answer well? Email [email protected] — corrections get priority over new content.