Here is the run down, I ran distance for 5 years in High school and college. I was decent, nothing better than good.
5k: 14:42 (college)
8k: 24:49 (college)
10k: 30:25 road
I'm trying to run the 100, 200 and 110 hurdles. So far I've gotten my 100m down to 11.1 and 200 down to 22.4 from the blocks. I can finally clear the hurdles but it was a struggle and I'm thinking of dropping them, I did do a 15 but hit a few hurdles. I haven't changed anything in my training really from distance, I'm just sprinting more and going to a track and seeing what I can do for that distance. I also will start lifting weights to get my legs and upper body in shape to sprint faster.
Basically I'm asking Letsrun what I should do for sprint workouts and maybe some hurdle drills to help. Also I'd like to know what plyo's I should do and types of weightlifting I should focus on. I can feel a lot of speed in my legs I just can't use it it seems. I think I can go a lot faster.
My goals are: 10.6 100m, and 20.8 200m
I'm 5'10" and weight 140lbs