Weight Training

[MaestroXC]

Hey; I'm a distance runner, but I had decent speed and quickness in HS. After a few months pretty much taken off, I'm getting back into running seriously.

I've been doing some strides recently, and noticed that I've lost a lot of my top-end speed and quickness. I was wondering what sort of training I could do in the weight room to accelerate my return to fitness and possibly improve my speed.

I've never lifted before with the intention of improving my running performance, but I'm willing to give it a shot, especially if I can improve beyond the level I was at before.

I'm also open to suggestions for track work, but any contributions you can make are appreciated.

[Greek God]

Lifting comes second and running comes first but yet they both come hand in hand. Without lifting u can't run ur fastest and without training to run fast lifting won't do much. So u need to start running workouts for a sprinter 2-3 times a week to improve ur speed. I'm still not clear if u wanna continue being a full time distance guy or a part time sprinter. Regardless u need to get into decent shape first. Tempo and extensive tempo should get it done. Then work on ur acceleration and lifting. After that u'll need to work on ur max velocity followed by ur speed endurance and special endurance. Generally ur lifting phases should go somethin like this: Lift for max, lift for a little of strength endurance, and then maintain for a while and eventually taper down and reach a peak.

Yes lifting will improve ur performances on the track. Generally speaking if u train for distance for a while u do lose ur speed because ur not training for sprinting. Ur fibers sort of undergo a conversion. Acceleration, form and strength r the keys to top end speed.