I'm sixteen right now and I'm just starting to train to get muscle on me. I have horrible form but I'm working on that too.
I'm sixteen right now and I'm just starting to train to get muscle on me. I have horrible form but I'm working on that too.
OK, here's the thing- it depends on the coaching you've had until now.
I am a distance coach but one year I had to coach sprinters. I took over for a guy who wanted to be popular so basically, kids came to practice and did very little. Some basic stuff but not much.
I come in, there's a sprint crew of about 60 (on a team of about 100).
I start them working, in about two weeks we're down to about 20 kids- the rest became long jumpers and throwers (and nothing).
I had this one learning disabled kid who ran 17.xx (yes 17) the year before and got down to just under 14.
He thought the other guy was God but ended up thanking me for working him harder.
I also had a group of 12.xx guys who ran low/mid 11's.
We did this thing we called the Wimp Workout- repeat 100's at 7:00/mile pace.
They would run 100 at about 7:00 pace- it's SLOWWWW- rested a little and repeat for 3 miles total.
They all said they felt like they felt like they did a workout but were never pushing. I got that from a college coach who believed sprinters need endurance.
Then we just did basic things like 150's, 100's, 75's and some real short stuff like 30's-50's for explosive speed.