Training workout for speed?

Question

i need a training workout to maximize the possible speed. i have about 8 weeks. any suggestions. dont matter the length of them as long as they are less than 8 weeks. also, how many plyometrics should i do (high knees, rockets, lunges etc.)

Answer 1

I suppose we are to guess how far you'll be running, what your current workouts are, etc.   Lacking that information, I can only offer a suggested generic workout for you:

Day 1 - Rest

Day 2- Run 3 miles

Day 3 - 10x100s at the track; stretch, half-mile warmup and cooldown

Day 4 - Run 1 miles

Day 5 – Run 2 miles

Day 6 - 10x100s at the track; stretch, half-mile warmup and cooldown

Day 7 - Run 4 miles

Good Luck

Answer 2

run down a hill.l

honest.

i got a B in higer PE. trust me.

Answer 3

1)Stretch before and after each workout.

2) You'll be doing speed work every other day so you don't burn out.

3) Keep in mind your running form. If you're all over the place, you're wasting energy flaying about.

  Here are some you can mix and match to your level of fitness and liking. Use your mile time as time indication for the splits. If you want to run a 6 minute mile, break down the splits for it . . .

3min. each 800m, 1:30 each 400m, 23 seconds each 100m

-sprinting mile(jog turns, run real fast straight aways.

-4-5 times 800m intervals. with 2 minutes rest in between

-6-7 times 300m intervals with 60seconds rest in between. Can do faster pace or shorter rest time.

-6-7 times 200m intervals with 60 seconds rest in between.

  On days you're not doing speed work, you do the exercises you mentioned. Do them before each easy run workout. These are also the days you can do weight lifting for strength