How to increase speed for 200 meter dash?

Question

This past year i was a sophmore and i was running between 24.2 and 24.7 i would like to start running some 23 and posibly 22 second 200 meters. what are some sprint work outs to increase speed other than running up hills?

Answer 1

the easiest way to increase your 200m dash time is to #1 analyze your race, where you speed up and where you slow down, the goal for the 200 is to sprint 100% for a total of around 140 if you can, the other 60 should be a very fast pace run but not a full sprint, prolly around 80%

some good drills would be running up and down hills to increase stride length and frequency. also it would probably help if you get more lung capacity by swimming also, swimming helps to build and tone your body and it does not grind your bones as much as sprints, so you can stay fresh for your race, but the best way to shave of those milliseconds is to continuously run 200m dashes, the more you run it the faster you get

Answer 2

Running speed totally depends on how much muscle support force you have at ground contact so you don't collapse at knee and ankle. This results in shorter ground contact times and longer strides. To increase support force get in a leg press machine and lift the weight with both legs but hold with one leg, on ball of foot and knee slightly bent. Hold as much weight as you can for 10-30 seconds. Do 3-6 holds a few times a week. Also do short top speed sprints to apply strength elastic qualities to your running.