HELP ME!!! (no leg speed...)

run 130mpw and do the marathon

Practice with the sprinters on your easy day. Run your easy run in the morning before school.

You run the 2 mile so you must be a high schooler, yes?

2-3 days per week after your afternoon easy run- do short hill bursts. Find the steepest hill you can find and sprint up it for 10 seconds. Make sure it is crazy steep. Walk down slowly...start with 2 for the first week and work up to ten.

6*60, 8 minutes rest in between

lift your knees an inch higher without slowing your turnover rate.

this will increase your hip extension.

if you want to run faster wrote:

lift your knees an inch higher without slowing your turnover rate.

this will increase your hip extension.

I assume you aren't overstriding. By that I mean make sure your lower leg is vertical when your foot makes contact with the ground. If you are reaching out with your lower leg then there's your problem. Running fast is about pushing forward, not reaching out with your lower leg.

A-skips my dood, well not just those but start incorperating drills and strength into your weekly routine, also if you can, play soccer every once and awhile, all the direction changes and long sprints will build fast-twitch muscles. But definitely hit the weight room and crush squats/deadlifts/cleans, it doest take much to see a difference as well, also make sure you do it all with good form

It is not your leg speed that you need to concern yourself with. It is your leg speed velocity.

Captain Leg Speed Velocity wrote:

It is not your leg speed that you need to concern yourself with. It is your leg speed velocity.

Step 1 is fix all major flaws with running form. Unless you do this the rest doesn't matter.

D Tree wrote:

Practice with the sprinters on your easy day. Run your easy run in the morning before school.

You run the 2 mile so you must be a high schooler, yes?

That's a terrible idea

Sprinter Sprinter wrote:

6*60, 8 minutes rest in between

6 to the 60th power = 4.8873678e+46

That's way to long to run for a guy trying to increase his speed.

If you don't already, you need to hit the weight room. Squat variations and deadlift variations do wonders for raw speed. And don't give me any "I'll ge too bulky" shit. You wont.

Secondly, run with intensity. Most distance runners have no intensity, or they'd be in a different sport.

Hill sprints with knee/arm drive, 30-40m flyes, wicket drills, etc. Learn to actually pull some track under your hips.

lift a bit

do the 6x60m as mentioned earlier, but ATP-Pcr only needs 2-3mins to recover so 8mins rest in between isn't super necessary...

work on your form or something

also aging a bit is likely to help lol

Work on your foot speed, and leg speed will follow.

tortoise101 wrote:

I run a 57 quarter and a 9:20 2 mile..... how can I get faster.

In general, if you simply nothing more than spend more time sprinting, your leg speed will improve. The human body gets better at something when you do it more. Do more sprint specific workouts like all out 50 dashes and obviously strengthening your butt, plyos, form drills, etc., will work. Also, most distance runners think of 400m speed-endurance as speed work and incorporate a little speed work in with aerobic, do one complete workout at week with sprinters.

Captain Leg Speed Velocity wrote:

It is not your leg speed that you need to concern yourself with. It is your leg speed velocity.

Exactly. Leg speed velocity is the most important factor when you´re trying to run fast.

ok so the vibe i'm getting from everyone is more sprinting. Can I implement this into my normal training routine w/o overdoing it?