Speed improvement

bump.

Curiouskid wrote:

17min 5k, 4:30 1500m 16 years old 56kg. run about 40mpw, have been track training for a few months. ran 10mpw for fun year before that. raw speed isn't awful (do 150's after hard tempo's in 20's/21's and can run 200's in 28/9 for reps yet isn't blistering, i guess in an all out 200 could probably managee 27 or 28 seconds. Struggle to run 400's in sub 69 seconds though.

How could i improve speed and fit it into this schedule?

Monday - easy

Tuesday - Hard track (200-800m reps)

Wednesday- easy

Thursday - tempo

Friday - Easy

Saturday - race usually 5k xc

Sunday - long run some hills

Include strides almost everyday - no weight training

MD running is focus

Get stronger. Weights are one way, but you can get there without them -- squat, lunge, pullup, pushup. Search the web for "Gambetta leg circuit".

You don't build speed by running hard. Try 12x200 at mile pace (ACTUAL mile pace mind you) with 90sec recovery once every two weeks over the summer. Also strength work per above.

Curiouskid wrote:

How could i improve speed and fit it into this schedule?

Start by going back to your original thread and following the advice given there.