Hello! I'm about to enter my sophomore year of college running, and just started my summer training this week.
This summer I really want to step up my training and work on my weaknesses. I feel like one of my big issues is I lack raw speed; like 100 meter dash type of speed. This makes workouts at fast paces harder because I'm basically sprinting.
I'm more of a track focused runner (800/1500) but I will be doing xc in the fall, mostly just cuz I kind of have to, so my summer training is kind of geared towards xc.
---I'm wondering if it would be beneficial to add in some like 80-100m sprints (basically all out, with full recovery) after easy runs or possibly as just an extra little run for the day (with proper warmup). Or would this possibly just waste my time and not really help me/hurt me?-----
also if it would help, when would you suggest I do them? After easy runs? After workouts? As a special double?