Help improving speed!?

Question

Alright i am 15 years old, about 5"7, 130 pounds, and i really want to improve my speed. I go to the gym Mon-Fri, take a break on the weekends, and then hit the gym again. After about 2 weeks, i have not noticed any improvements. Can someone help me create good exercises with a good nutritional diet. I also have to go to school from 7-3 o clock. I am willing to go to te gym on the weekends! All answers are appreciated!

Answer 1

Ok...so i know the gym is the "place to work out" but no...just no. Running on a treadmill is hard on your legs and is just not a good idea. My advice is to start going out on your runs. Like go on a 5 mile out and back run. (run for about 2.5 miles and then turn around and run the same way back). Be sure to hydrate too. Oh and if you can find a track you can start doing track intervals. Find a work out online that you like and do it.

Answer 2

the best way to improve speed, it to run FAST. Do a long warmup, and run 4x 200's at 95% with full recovery 2 x per week