How to get faster in track?

Question

I run the 400 and occasionally the 800 and 200. How can I improve my quickness for the 400 and 200. Im a freshman and have plenty of time to put tons of hard work in. I just wanna know some additional things that i can do to get really fast. Im running with my distance track team who runs a 6 mile workout two days a week, a 5 mile easy day three days a week, and about 10 miles on sunday. Im running like 56.6 400s and like 24.9 200s... I need speed - HOW CAN I GET IT???

Answer 1

I wouldn't do as long as of run as you're doing with the distance team. Honestly you need a program that fits you and only you. You need distance training but mid distance intervals. You should run this by your coach maybe they can help.

Answer 2

Running distance is a great way to build endurance and stamina, but I'm not too sure it's the way to go on building speed. Try running a lot of 100s and 200s at consistant paces so you can better your times.

Answer 3

Do two things. Get very strong and practice under distance sprints at your top speed. The fastest runners don't collapse at the ankle/knee at ground contact. So work up to heavy calf raises, dead lifts and hamstring curls. Also try altitude drops where you jump off a chair and stick the landing without collapsing at the ankle/knee. Work up to single leg drops. Remember to stay very relaxed while running and land on ball of foot.

Answer 4

Monday-5k

Tuesday-10 400s will all you've got and do 60 yard dashes in between

Wednesday-4 1 mile sprints with 2 1200 meter between

Thursday-15 100s with only a 30 second break in between and 7 400s and a 200 meter jog in between for a rest

Friday-the worst day run start off with 2 1000 meter then 4 800s 6 600s 8 400s 10 100s take a 30 second break in between then do 1 2 mile run and a 1 mile walk

Saturday-take it easy with a 3 mile run

Sunday-take the day off and let you body heal this is the day your muscles will repair making them bigger and making you faster