Speed training then endurance training????

Question

would doing speed training like sprints on one day, then going for a long run the next improve or damage my sprinting ability??? (im just doing this twice each week), yeh, want to improve my speed but still maintain good fitness

Answer 1

you just run and only!

Answer 2

Depends of a length of that run. Don't push it too much, so your body does not start to rebuild itself.

Answer 3

Doing that only two times a week will see little improvement.  Also, if you want to improve your speed; you want to work towards speed.  Contrary to what many people may think or "know", sprinters do not need to go on long runs to build endurance.  Your muscles have a memory, they will begin to build strength and endurance if you train them often and well.  So depending on your event, you want to focus on sprinting; don't worry about the long runs.  If you are truly a sprinter, your events will be the 100, 200, and 400 meter dashes.  So your training should be speed oriented with a couple long interval days in between.  You want to stick to running practices that focus on power and turn over.  Drills are crucial.  Do sprinting drills every day: high knees, striders, quick feet, karaokes, etc.  Your workouts on your speed work days should not exceed 200 meters and really should stay down at 150 or less.  Such workouts as 4x150 at 20 seconds or less (if you are capable) or 100 meter ins and outs.  Your one or two interval days to develop your 400 strength you should do ladders, repeats, or build ups.  Do things such as 100-200-300-400-300-200-100 or 8x200 at 28  or 300 repeats, etc.  Make sure you aren't taking too much time for recovery in order to keep your muscles working when fatigued.  This method of training is much more sensible for a sprinter, because a good sprinter will not use slow twitch muscles in any of his races.  Now this will also mean you have to step up your training regimen, so you're going to have to ask yourself how dedicated you truly are to improving.  It will hurt, a lot, but you will improve if you do it correctly.