How To Get Faster After.....

[AznJumpr23]

ive been liftin a decent amount but running long distances a crap load, im a jumper and kind of a sprinter and i feel so much slower when sprinting now since ive been running long distances, what should i do to get back to as fast as i was before or even faster? cuz i need speed to long and rite now i dont feel like i have it cuz of distance running tryin to lose weight

[Speed-driven]

Well easiest way I tried getting my times down from startin summer training. Is setting times down from what i previously ran. So say my PR in a 200m was 23.2.. and in practice i was running 6 200m in 25-27. So when u start your practice try starting slower. Running about 29ish or 28 if its easy for you. Than slowly after u get back into rhytm with your speed, increase your target time. You'll lower it back to what you had before in about 2 1/2 weeks depending on what type of shape your in. Try doing about medium work outs mostly..1 hard..1 easy..keep your muscle mass to a good point. But not to big that it slows u down. BULK sometimes is your enemy.

[one_more_hurdler]

my coach tells me that sprinter shouldnt run over 600m. that thats the most you should train. (hes not the best coach tho)...i run xc, and sprint in track. i just try to take like a 2 week break after xc, and then get right back into running like 100, 200, 300, and 400 repeats. after about a week of sprinting i start working on my hurdle form.
so i would just start sprinting, and give it a week or two.

[one_more_hurdler]

oh if you're a triple jumper i know a really good workout for you. you should only do it like once a week at the most tho...so you just start at one end of the football feild and jump on one leg all the way down, them come back on the other leg. once you have done this a few time you can start building up. so you might go down and back on one leg, and down and back on the other. hope that helps...

[JSC.Rnr]

my coach tells me that sprinter shouldnt run over 600m. that thats the most you should train. (hes not the best coach tho)...i run xc, and sprint in track. i just try to take like a 2 week break after xc, and then get right back into running like 100, 200, 300, and 400 repeats. after about a week of sprinting i start working on my hurdle form.
so i would just start sprinting, and give it a week or two.

Whether or not he's a good coach, he has the right idea. Over 600m you start using your aerobic energy pathways more than is necessary for sprinting.

I'd probably have to agree with him, as would many of the in-the-know posters like BisonHurdler and thefattys (sorry if what I say isn't what you think), although personally I've done "aerobic" days with repeats of up to 800m.

[one_more_hurdler]

im not saying hes wrong about that. im just saying i dont think hes always right.

[SUPERSPEED]

Personally I dont see what a 600 would do for a 100-200 runner. For a 400 runner its a different story but i would probably not do it. If you want to get faster you should be doing 30's, 50's 60's in practice at full speed with 2-4 minutes recovery., that will work on your accellaration and max velocity. But if your just starting to get in shape, i would start with 4-5 200's with 1:30-2 min rest so you can get your cardio base up.

[remiks]

There's a lot of things you can do as a sprinter to build up your cardio in the early portion of the season. But its a really good idea to do something that emphasizes good form and sprint technique (two things that aren't exactly evident when you're doing lots of mileage.) It was pretty much outlined by Brummond in another thread.

http://www.dyestat.com/forum/showthread.php?t=7920

In the beginning of the season; I'd say a week of training should look something like this:

Monday: (5x200m: 2 min. rest) or (4x250m: 2:30 min. rest) or (4x350m: 2:30 min. rest; 16 seconds for each 100m) Start with the 200s; build up to the 350s.
Tuesday: Tempo Run/Strides/Ins and Outs
Wednesday: Short speed: 6x30m 2 min. rest.
Thursday: Tempo Run/Strides/Ins and Outs
Friday: Hills
Saturday: Tempo
Sunday: Rest

[SUPERSPEED]

I agree for the most part, but at the start of the season i would be limiting my speed work to accel work with hills are repeat 20 meters sprints. Intensive tempo is a good way to get in condition and lays the foundation for speed endurance workouts later in the year. Repeat 350's with 2:30 rest is a good way to get used to the demands of the 400 meter race and then later in the season you could do 2-3 with high intensity and longer rest. a 450 at goal pace for int.tempo would be good to, even a 500, but i prefery 200-350 for int. tempo.

[Sprints07]

in my opinion dont run more than 350 meters in practice. I run 400's and running 500's and up just hurt me. I dropped 2 seconds off my time in 2 weeks by running 300's and 350s a whole bunch. and I prolly could have dropped 2 more seconds off if I wouldve kept it up.

Dont run XC if you think itd help you in track. It doesnt... Only do it if you enjoy it.. Run on a treadmill after you lift for about 30 minutes at a time, but at a faster pace.

[SUPERSPEED]

in my opinion dont run more than 350 meters in practice. I run 400's and running 500's and up just hurt me. I dropped 2 seconds off my time in 2 weeks by running 300's and 350s a whole bunch. and I prolly could have dropped 2 more seconds off if I wouldve kept it up.

Dont run XC if you think itd help you in track. It doesnt... Only do it if you enjoy it.. Run on a treadmill after you lift for about 30 minutes at a time, but at a faster pace.

I agree, I think a perfect distance is for practice is 350 meters.