how to improve sprint speed for distance runner

If you are looking to increase your raw speed then you need to do max velocity sprinting.

To improve max velocity speed you only need to go 30m-50m a full speed with 1 min per 10m of sprinting recovery (e.g. 30m=3 min, 40m=4 min, etc.). Do them with a flying start: for a 30m workout do a 10m-20m of acceleration to fly into the start of the 30m segment, and then decelerate gradually over the next 10m-20m. You want to do about 300m of max velocity sprinting so 10 reps at 30m, 8 reps at 40m, and 6 reps at 50m. You can only hold top-end speed until about 60m before you start to decelerate so I would cap the max velocity sprinting at 50m reps.

I would do this work for about 6 weeks before progressing the duration into speed work 100m pace work, then to 200m pace work, and then to 400m pace work. You can check out how I would progress this work on the Wednesday Speed Support of this schedule:

https://i.imgur.com/qR2uzHb.png

[quote]coach_rodney wrote:

To improve max velocity speed you only need to go 30m-50m a full speed with 1 min per 10m of sprinting recovery (e.g. 30m=3 min, 40m=4 min, etc.). Do them with a flying start: for a 30m workout do a 10m-20m of acceleration to fly into the start of the 30m segment, and then decelerate gradually over the next 10m-20m. You want to do about 300m of max velocity sprinting so 10 reps at 30m, 8 reps at 40m, and 6 reps at 50m. You can only hold top-end speed until about 60m before you start to decelerate so I would cap the max velocity sprinting at 50m reps.

and should i do this only one day perweek? because i have distance runs everyday

should i do it before my easy run or after my easy run?

There have been numerous threads about how to increase top-end speed and posters will respond with suggestions of workouts like repeat 10m sprints but you're really asking how you can increase your natural ability.

Thank you for the valuable input.

coach_rodney wrote:

If you are looking to increase your raw speed then you need to do max velocity sprinting.

What if you want to improve leg speed velocity?