Sprints （全力衝刺跑）
A sprint means going all-out for as long as you can hold it. Olympian and coach Fred Wilt recommended that distance runners run sprints weekly to develop muscular strength. Limit your sprints to 50 to 150 meters: If you try to go much farther, you begin to train the ability to maintain speed rather than to increase it.
Strides （跨步跑）
Strides involve accelerating over the course of about 100 meters, reaching the fastest pace you’ll hit—anywhere from 5K pace to all-out—about two-thirds of the way into each. Strides ease stiffness from hard workouts and prepare you for more fast training. They can also help you warm up before a workout or race.
Surges （爆發跑，常用於比賽中超人）
A surge is a fast burst thrown into the middle of a run. Top runners use midrace surges to break away from the competition. For those farther back in the pack, practicing surges will improve your ability to change pace midrace. This can help get you out of a rut, or put you back on pace, which can result in a faster time.
