1 Year Training For Sprints?

Question

Hello,

I'm a 15 year old high school student. This year I trained lightly for the local olympics but got injured 1 week before the race.

My 100m is 12.44

200m is 26.17

and my long jump is 5.22

I'm planning to train hard for the rest of high school,

How should I train this year? I'm very dedicated at the moment , if you could help me with a weekly and an all year around training program it would be very beneficial.

By the way I have both access to a gym and a track field.

Thanks in advance!

Answer 1

You only need to do two things. Get very strong and practice short top speed sprints. Don't do distance training as running slower to get faster makes no sense. The fastest runners are very strong so they don't collapse at knee and ankle at ground contact which makes their stride longer. This means you need strong isometric strength at ankle and knee. Try dead lifts or leg press where you lift with both legs but hold weight steady with no movement with one leg. Do this with knee almost straight and on ball of foot. Also try altitude drops where you jump off a chair and land on ball of foot with no collapse at ankle/knee. Also do hamstring curls. Do these weight work outs a few times a week and continue to run short fast sprints at your top speed.

Answer 2

Well, what you need to do to increase your running is do like 2 to 4 miles a day. or five to seven laps around. just work on running long distances without getting tired. And for your long jump practice it and practice until you can do 5.25 no sweat