What is the best training to sprint faster and do a longer run faster?

Question

Recently, I conducted a self-assessment which involved a sprint followed by a long run of 1.5 miles. I found that my sprint was poor (300 meters in 55 seconds). After a rest of about 5 minutes, I ran the 1.5-mile in 15:11. I found that my long run time was slower after sprinting, expecting something around 12 minutes at the most. I plan on training with weights and doing the event about every couple of days to get better. What else might be done, and is this a good approach?

Answer 1

running up a hill, adding lots of weights, (walk around on your tip toes all week really helps).,...make your body work on moving a heavier weight and moving your body will be a sinch...there are shoes that can help and resistance such a that rubber band that holds you back while you push forward

Answer 2

I've been training by sprinting for ultimate. I'm following my track regimen from back in high school.

Long distance running trains energy efficient, slow twitch muscles, so it won't help you to bust deep or for layout D's.

1. Do wind sprints. If you can bare it, set aside days to practice sprinting. I don't know the best drills, but I do 100 yard dash (not so useful for ultimate) and 40 yds. Also shuttle drills.

2. Practice running form. My track coach made us do a set of form drills: high knees, butt kicks, fast knees (2 small steps, high knee, repeat), fast kicks, hop for height, hop for distance, bounding, sprint, backwards run. Also train your arm motion with 3-5 pound weights.

3. Lift weights. Squats for building up strength, calf raises for explosiveness. Hamstring machines are also good. This takes a long time, and you can't run well the day after.

4. Plyometrics, for explosiveness. Jump rope, sets of 10 repeated jumps trying to touch some point, later on jump squats, and true plyometrics: box jumps and depth jumps. The last three, you should build up strength first.

If you don't want to do weights, then jump rope, sprinting drills, and form drills will get you faster than most people.

Answer 3

Just interval train man.  Run a certain distance then walk the same distance, Run again then Jog, just keep your body off rhythm and you will be fine.  Weights will help but you just need to do interval training to see bigger gains in speed.

Answer 4

start running hills. twice a week