What would be a good work out routine for a sprinter in track?

Question

I run the 100m 200m and 400m

I run a 11.4sec in the 100m and i want my time to come down to a 10.8sec by next June what should i do to achieve that??

in the 200m i run a 23.2sec and i want to run a 22.6sec by june

in the 400m i run a 52.5sec and i want to get down to a low 48 or a high 47 sec

I am running cross country this winter for endurance!! Any help would be appreciated thanks!!!!

Answer 1

If you are doing cross country on your own, then I suggest adding in a bit of interval training, as you don't want to have any of your fast twitch fibers to convert to slow twitch.

As for working on your speed, I think that if you combine leg strength exercises with plyometrics you should obtain great results. While plyometric exercises are usually understood to increase jumps, it really works at increasing the muscles' ability to exert forces more quickly (power).

While I don't have any plyometric resources pertaining to running on me, I will post some links to pages with descriptions of some of the exercises. Just remember not to become to reliant on plyometrics as some people do, as you need the initial leg strength in order to have a great enough force to exert quickly and have great power.

That's all I can suggest, check out the sources for some plyometric links.