Being a faster runner?

Question

So I was reading about a thing where you sprint up a hill for 10 seconds. It says "Go full speed at the hill, all you have to do is run fast & up a hill." See, the thing is, I'm not fast at all, I'm really slow, which is why I want to improve my speed. So, would these still work running my hardest?

Thanks for any honest answers.

Answer 1

well lates say ur goal is to be fast for distance running (anything above 800m)

First you want to build up your mileage for the first couple weeks get it to maybe 30-36 miles a week

-1st week 2 miles 6 days that week ---sunday rest

-2nd week 3 miles 6 days that week--- sunday rest

-3rd week 4 miles 6 days that week ---sunday rest

-4th week 5 miles 6 days that week- sunday rest

-5th week 6 miles for 5 days, on the 6th will be ur long run make it 7-8 miles dont cheat urself---sunday rest

-6th week do what you did in week 5 except on the 6th day ur long run try and make 9-10 miles--sunday rest

remember if ur in pain, rest, resting is a humongous factor in running well

now after u created a good base you do interval training and hills

this is a basic week of interval training, with this you will gain speed fast but higher chance of injury, each of the interval days needs 10-20 warmup run and stretch

-1st day 6x400m, 100m jog in between each 400, you can make it more, if you want, this is the time to recover from run, 5 minute cool down and stretch

-2nd day 4X800, 200m jog in between, 5 minute cool down and stretch

-3rd easy 5 miles, stretch ice or heat if needed

-4th 3x1mile repeats, 3-4 minute rest in between sets or jog/walk 400-800m

-5th easy 5 miles, stretch dont ice may cause stiffness on hills on the 6th day

-6th hill workout either find a hilly course and run a nice 7 miles there or you can do the 10 minute warmup, stretch, then  find about a 100-200m hill and sprint up it 10 times, then easy cooldown jog and stretch (another good exercise is sprinting down the hill, it will teach you how to widern your stride a lot)

I cannot stress stretching or rest enough tho, if this is to hard take a day of rest. Trust me you do not want to overtrain. Stretching and properly warming up will reduce injury and stretching will also help give you a wider stride

Answer 2

these will deffinatly help!

but also long distance helps build other muscles that ull need.. so try that everyday too

Answer 3

yea that should work, with a few sets of them depending on what kind of shape you are in.