How to improve max sprint speed

Moran

For asking a question wtf haha

Assuming you are male, having unprotected sex with a female with sub 13, 26, 60 speed should give you a decent chance of producing offspring with above average speed.

Should take about 5-10 minutes of upfront work but about 15-16 years to see how your investment pays off.

For yourself, there's not much you can do for true max speed.

so I can’t run sub 11 100m as a distance runner, if not already doing it naturally? F&ckkk

Run at max speed (proper form) for a few reps with long rest once every 7-10 days. That's not asking for much time, and assuming you haven't worked on sprint stuff much before, this should produce some good gains

10-30 meter sprints on fresh legs every week or two, or just doing strides (not a mere afterthought though) after some of your regular training days

Key words......speed endurance. Over distance training is what is needed there.

That ability to maintain/sustain max velocity/topend as long is you can is the key to the 100m. Slower decelleration a big deal.

I would go more 30-40m with a flying start. 4reps and at least 5 minutes between reps.

rest more

As a distance runner, short hill sprints at max effort 1-2 times per week is in the top 5 best answers, just ask canova.

Short answer. Look up the papers and youtube Feed the Cats videos by Tony Holler. (Don't believe everything Holler says, but he is a good starting point.)

Sprint drills 3x/week. Holler and others show these drills. They're hops, jumps, bounds, etc.

Flying 10 to 30 meters. All out. Long rest between reps. (If you've never done these, you'll be flailing around a bit at first. With time, you'll get smoother.) Holler explains how to do them.

Hill sprints 8-15 seconds. All out. Long rest. You're done when you can't get as far up the hill as you did on the previous rep.

Video yourself running all out in slow motion. Compare your form to top sprinters at your age and fix the flaws.

fisky,

Just out of interest, what things do you not agree with Tony Holler on? I’m just curious.

I can think of one, his disregard for mobility / stretching. I know that he mainly coaches high school runners, and that mobility (or lack of) may not be a big issue for them, but it becomes one as one ages, that’s for sure.