Build leg speed for the 3200m, 5k

I forgot to mention the track times are from sophomore year and the cross country times are from junior year

Forget leg speed; you need to worry about building foot speed. Also make sure you don't neglect your leg speed velocity either.

Hill sprints

1 K cut down repeats

38-36-34-32-30 maybe a couple seconds slower per 200 but each 200 faster than the previous one

Well, since your 800 pr is relatively slow, you do need to work on some speed. However, it's the one that uses the least energy before the sprint that wins, ie. if you are more tired that the one you are sprinting against, but you have a better 100/200/400 pr than him, it doesn't matter, the other one will win.

Peter Snell, multi olympic champion, was considered a slow sprinter and the slowest in the pack in the 1960 Rome Olympics, but his superior aerobic endurance did so he could outkick guys way faster than him! This was in the 800m.

For specific speed workouts, do strides/wind sprints after almost every run. Uphill bouncing/springing/jumpig/running is perfect. General plyometrics! Lift weights (http://www.flotrack.org/coverage/249744-Workout-Wednesday-Season-7/video/684139-Rupp-with-Alberto-in-the-Weightroom#.VHEFv_mG95g). When a 5 and 10 000 meter runner does it, you can do it. Look at some of these vids as well:

http://www.runnerspace.com/video.php?video_id=77597-Alberto-Salazar-Lydiard-and-Periodization-NXN-Coaches-Clinic-2012

What really is "leg speed"? I hear the term get thrown around a lot but I don't really know what it means. also what is foot speed?

4324 wrote:

What really is "leg speed"? I hear the term get thrown around a lot but I don't really know what it means. also what is foot speed?

FS = LS^3(4ab)/LSV*g

" a" and "b" are the mass of left and right shins. Not including fibula.

oneoff wrote:

I forgot to mention the track times are from sophomore year and the cross country times are from junior year

If you are being truthful on your long run times...do you realize how strong they are! Your CC time is not bad either. Just to be able to stay in one piece, at your mileage, at your young age, and come on here ready to get it done is huge. Do you have any access to sprint coaches? You need to pursue quickness of foot, gear changing, flat out acceleration, surge know how and negative split work. You can only get better and better in these areas by doing exactly them. Any experienced sprint coaches around. Doin any 4 mile tempos? Your goal should be next year 5's your goin for 5 flats for four miles. It will take time. You get 5:22's for 4 then 5:18's ..then 5:12's then 5:08's. just my opinion.

oneoff, do, what oddgs has written.

man, you have great talent. but don´t do the fast stuff or jumps always at the end of your sessions. you have to perform strides, sprints or jumps sometimes at the beginning or in between, or even as a complete workout.

this may help:

http://www.higher-faster-sports.com/muscletyping.html

wongg wrote:

4324 wrote:

What really is "leg speed"? I hear the term get thrown around a lot but I don't really know what it means. also what is foot speed?

FS = LS^3(4ab)/LSV*g

" a" and "b" are the mass of left and right shins. Not including fibula.

But don't forget to carry the one.

For a given ankle speed, foot speed is negatively correlated to leg speed.

foot physicist wrote:

For a given ankle speed, foot speed is negatively correlated to leg speed.

Do you mean foot speed cadence or foot speed rapidity?

400, 800 repeats around 2

72,230 to start will help. Take lots of recovery focus on hitting the splits.

You really are an endurance monster

You're more likely to improve your placing by being in the race than just a sprint at the end. It doesn't really matter if you can sprint if you were in the top 15 before the last half mile anyway.

You can develop better speed and kicking by just running 4x100 after every run for the next year.

Make the focus of your training to improve aerobically, and run a faster pace for the whole race. But you can improve speed with strides after every run.