Any tips on practicing running fast?

Question

I use to run so fast, but now I can't. I'm practicing for relay right now but I'm not sure where I should start. Our school at lunch time does track and field so we run around the soccer field and up a hill blah blah blah blah. That won't help me though because that's only like 2 times a week. We have relay in about a month.

I'm pretty sure I can run alot faster if I practice in a month or so. But how do I? What should I do? Don't tell me diet or anything. I'm average in weight, height, size. So forget that stuff.

^_~ Thanks!

Answer 1

Do speed intervals, and most importantly, hill work. Sprinting up a hill maximizes your endurance and explosive power- I've been doing it for years.

Good luck!

Answer 2

what i do is start out slow, then i start to get faster every time you get closer to the next person.

Answer 3

sprint and jog until you cant any more......run a track and sprint the straight aways and jog the corners........runnning uphill.....do not run down hill that will make you slower

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Answer 4

With only a month left until your competition, hill workouts aren't really going to do you much good.  I'm assuming since you have track practice at lunch time, that you're in middle school.

Your best course of action at this point is to simple run fast.  2-3 times a week you should be doing short sprints at 90-98% of your full speed for 1-2sets of 3-4 reps of 50-200 meters with 3 minutes rest in between reps and 5 minutes in between sets.  Never do this 2 days in a row.  In between your sprint training days, get in a 10-15 minute light jog and then do what I call "maintains."  Maintains are done by striding out at 75-80% of your max speed for 100m on the straight parts of a track and then slowly jogging the curves.  You should do a minimum of 3/4 mile (1200 meters) but no more than 1 mile (1600 meters).

Decrease the amount you train once you are 1 week away from your competition to actively rest your body for peak performance.