How many pull-ups can you do? What weight do you take in squats and deadlifts? What is your result in the 400m?
I'm a former distance runner who is trying to gain speed. In past I run 10km 35:40, 1 hour 16.340m, 1500 4:42. I can not break 60sec in 400m after 6 months of special training (and another 6 months before with some distractions for long distance competition). My weight is 63-65kg (height 175cm or 5"9), I can do and 10-13 deadlifts x 4 with 55 kg. When I started running sprints about a year ago, I could run 100 meters in 15-16 seconds. Now it slightly better, but not great. My 200m is 28.0 and 400m is 60.5. I do various workouts, including hills, track running, weightlifting and training with own weight. Maybe I just do not have enough power? Interested in your experience