Running in General [So many Problems!] =O?

Question

Okay so I'm a 400m runner. I would like to step-up my game in running, and run this distance faster. Unfortunately, I have no car, and even if I did every single track in my area is somehow under construction at the same time (yay government!). The roads around my area are on hills, and often are not even level. My lawn is not either.

How can I run to improve my speed? More importantly, where do you guys suggest I run? I ran a few 10 km's just to spike my endurance, but I know this doesn't really help me too much in the 400m.

I have 2 15 lb weights, and a medicine ball.

What exercises/weightlighting along with running do you guys suggest?

Answer 1

Be happy someone's maintaining your tracks.  Running up hills will help build strength and speed for when you go back to the track.  Find a hill that's close to 400 m and do repeats.

Answer 2

Yes I was going to suggest hills too.

Here is a session that will give you some power training which normally comes before you go on the track to do your speed reps.

Firstly a good solid warmup over hills, even really grunty stuff, some strides & stretches.

The circuit - some bounds up hill with landing on your toes, heel going down but not touching gound then then bounding off 50-70m, some little ankle pops up hill for 30m then some high knees for 30-50m in which you almost hardly move forward, then say 30-60sec easy jog on a flatter section, then say 100-200m fast relaxed sprint down an easy slope, then at bottom do 20-30m full out shuttle sprints with similar jog between, then 60 sec jog before starting again.

It is pretty tough so start at 2 or 3 reps and move up to 6. You can do these every second day with an easy jogging day between. Best done on soft surfaces especially the downhill sprint.

You can work on your core strength with some medicine ball exercises - google and see what you find. Plenty of sprint drills helps also. Stuff which uses your own weight to develope your strength.