woo buddy wrote:
The best way to get better at something is to do it directly.
You use speedwork to get better at maintaining a certain speed.
So if you want to improve top end speed, then practice running at 100% speed. Do these in 60-100m dashes with FULL rest. Let go of the distance runner pride of only taking a minute recovery. You'll need to 5 minutes rest at least if you do a full 100m dash at 100%. Or you can do 5-10 second top effort sprints up hills. Same thing.
At my high school, the sprinters did stuff like 4x200m and 3x300m with full recovery of 8-12 minutes. These are probably good for speed endurance. Do the short repeats with maybe around 8 minutes rest.