If you're an athlete, you most likely want to train to improve your speed. Perhaps you plan to compete in a running race or you engage in a sport that requires you to get from one end of the playing field to the other as quickly as possible. Speed training can help you reach your goals.

engage in从事（某种事业等），参加。
He engaged himself in painting.他从事绘画；或engage in the debate参加辩论

如果你是一名运动员，你很可能想通过训练来提高自己的速度。你可能计划参加一项径赛；或者你所从事的运动需要你尽快从场地的一端跑到另一端。速度训练可以帮你达到目的。

The first thing you need to realize is that the training must specifically relate to the activity in which you participate. For instance, if you run, you want to practice sprinting. If you ice- skate, you want to practice skating.

participate 参加；参与
participate in the match 参加比赛；participate in the work. 参加这项工作；participate in the inaugural ceremony参加开幕典礼？

你要做的第一件事情就是要明白该项训练必须与你参加的活动密切相关。如果你赛跑，就要练习全速冲刺。如果你滑冰，就要练习"滑"的动作。

While aerobic distance work should be a primary training focus, an aerobic training and speed training will improve your performance times since they enable you to function at higher intensities and to endure high lactic acid levels (a by-product of short bursts of exercise).

有氧跑步是训练的主要项目，有氧训练和速度训练将增加你的运动次数，因为他们可以使你的身体器官在更高强度运动下正常运作，并能忍受肌肉中的高乳酸（短期剧烈运动的副产品）。

Compared to aerobic training, where you exercise at 60 to 85 percent of your maximum capacity (VO2max) for at least 20 minutes, aerobic training involves working out at 75 to 90 percent of your VO2max. Sprint training requires 100 to 120 percent of your VO2max. You can sustain these speeds because the intervals are brief -- from 10 seconds to two minutes, covering short distances.

maximum最大量；最大数；极限
The plane will carry a maximum of 150 people.这架飞机最多可载150人。
to the maximum最大限度地；the maximum speed最大速度
the maximum temperature最高温度；a maximum thermometer 最高温度计

在有氧训练中，你以最大负荷的60%-85%练习20分钟，就会消耗掉你的体力的75%-90%。冲刺训练需要你投入最大负荷的100%-120%。你能承受这样的速度因为持续时间很短--从10秒到2分钟。

Determining your pace range
定好你的速度

To determine your proper pace range for running, determine your VO2max. For an approximation, perform this time trial:

determine确定、规定；决定
They determined the date for the party.他们为聚会确定了日期。
It is man's social being that determines his thinking (consciousness). 人们的社会存在，决定人们的思想（意识）。

要确定合适的跑步速度，就要定好你的最大负荷。做下面的这个时间测验，你会得到近似值：

Warm your muscles properly with light activity

轻松活动以暖身

Run one mile at 100 percent intensity

全速跑一英里