Sprint Training.
Done Properly.
The Speed Project is a free weekly newsletter covering sprint training for athletes and coaches. No fluff, no generic fitness advice. Just evidence-based content written by someone who has spent a decade on the track.
Coach. Athlete.
Ten Years on the Track.
I’ve been coaching sprint athletes since 2016, working across club and high-performance environments in the UK and at a performance centre in Spain. Before that I competed in the 100m and 200m myself.
I hold a degree in Sport and Exercise Science and a PICP Athlete Performance Specialist certification. I’ve written for USATF Track Coach on sprint training and strength development for coaches.
The Speed Project started as a way to share what I was learning. It became a weekly newsletter, then a full training manual. The goal hasn’t changed: cut through the noise and give athletes and coaches information they can actually use.
The Rules I Coach By
Everything in training exists to make the athlete faster. If a session isn’t contributing to that, directly or indirectly, it shouldn’t be in the programme.
An athlete who understands why they’re doing something trains it better. I don’t just prescribe sessions. I explain the reasoning.
A session done tired with poor mechanics doesn’t build speed. It reinforces bad patterns. Less, done well, beats more done poorly every time.
The athlete in front of you is not a spreadsheet. Age, training age, event, schedule, facilities — all of it shapes the plan. Principles are universal. Application never is.
What Coaches Say
Having moved from distance coaching to sprints, the information Liam provides has been a game changer. His research-approach allows me to feel confident in his plans and ideas, not just hopeful. He doesn’t simply say “do this to get faster” — he explains the why and the how.
Last week my athlete was the only U20 to reach the final of the Flemish Championships Indoor. Saturday she broke through to run 24.73. Thank you for ‘inventing’ this thing — it’s an integral part of her training.
The insight into what speed endurance really is was the most helpful aspect. The athletes are thrilled now that the typical 8×150 at 80% sessions are gone.
Being able to have all the information in one easy to use book is perfect. Easy to reference, easy to understand, broken down simply enough that I’m never lost or confused. It’s definitely changed my training for the better.
Join The
Speed Project.
Evidence-based sprint training for athletes and coaches. Every week, free.