How do I improve pure sprint speed without having very many "16 x 100" type workouts? I thought I'd do something like 4-8 x sprints on grass after my easy runs, but I'm a little worried I won't fully recover from the workout the day before. Considering the sprints will be at 95% effort, about 80yds long, and with full recovery between sprints, will I be able to improve speed and still recover between workouts?
do some weight lifting. Squats are your favorite lift. Plyometrics. Lunges. Watch a video of a championship sprint race and pay attention to the arm motion of the sprinters. You will recover because you're using different muscles for sprinting than you are for distance training. Just try not to do tough sprint workouts 2 days in a row.
Hill sprints.
Doing sprints going down a grassy hill with a gentle slope is really helpful. Focus on fast turnover.
Steroids!
A mix of the following exercises on easy days should help you develop your basic speed:
Lifting- High weight, low reps (something like 2-3 sets of 3-5 reps). Focus especially on squats, lunges, and leg press, but while you're in the gym you might as well do some other work and get a good, balanced, full-body workout.
Plyos- box jumps, standing long jump for distance, bounding for height, bounding for distance. You can start with something like a 50-60 touch routine and work up to twice that.
Short sprints with full recovery- 3-6 x 40-60m all-out w/ 3-5 minutes recovery (full).
Steep short hill sprints- 4-8 x 30-40m w/ 2-4 minutes recovery. This is similar to lifting, and is running-specific.
Downhill strides- 4-8 x 75-125m on a slight downhill, really focusing on turning over and good form.
Speed is inherent. Just look at the breeding for thoroughbred horses. Either you have it or you don't. You can improve what you have, but if you're a clydesdale, you ain't winning the Kentucky Derby. Short hills, plyos, and flying 30's are the quickest ways to improve what you've got (twice / week with full recoveries).
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