I'm a 400 runner, but I need more 100m speed. I think I could run a low 13 right now.
Please give me advice on how to run the 100m faster.
I'm a 400 runner, but I need more 100m speed. I think I could run a low 13 right now.
Please give me advice on how to run the 100m faster.
Get on the football field and start running 40s.
Run 100m hard, rest and repeat.
Do shorter sprints all out (60m), work on cadence and on flexibility/strength of hip-flexors.
If possible do some training with local 100m/200m sprinters.
Do drills.
Do plylometrics weekly.
Lift.
Do drills. (I'm old school and like Loren Seagrave's Speed Dynamics)
Remember: ANYBODY can run, but you have to learn how to sprint.
Thanks for all the advice!
Also, does anyone know any weight programs to increase my leg strength? I'd like to have a good regiment to increase the strength of my glutes, hamstrings, and hip flexors.
Genetics? wrote:
I'm a 400 runner, but I need more 100m speed. I think I could run a low 13 right now.
Please give me advice on how to run the 100m faster.
Please describe your current strength-training program.
lol lol lol lol wrote:
Please describe your current strength-training program.
I don't really have a program. Occasionally I clean or deadlift, but my coach doesn't want me to lift heavy right now. Upper-body wise, I do bicep curls, tricep lifts, pull-ups and shoulder press. I lift once or twice a week. (I'm doing XC right now, but I'd like an idea of what to do after XC and the break I get).
Haha, I know that isn't a good regiment, but any input would be appreciated.
Genetics? wrote:
I don't really have a program. Occasionally I clean or deadlift, but my coach doesn't want me to lift heavy right now.
If you're in the middle of a racing season, not lifting seriously makes sense, but when done, I encourage you to go to baye.com and find or formulate a good program involving basic, compound exercises, so that you can become significantly stronger in all the muscle groups involved in running...
Contact Drew Baye at that website if you'd like more specific advice.
Yeaaaaaah
Run faster.
I ran 11.5 doing the follow:
10 x 150m fast with wb recovery
2 x (5 x 200m) with wb recovery eventually progressing to 10 x 200m with 2-3min recovery
5 x 300m fast with 4 min recovery
I did three of those sessions a week. Got to 11.5
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