I am running the 1600m and 800m this upcoming spring and need speedwork session ideas in order to increase my top-end speed.
I am VERY slow at sprinting, and I think it is having a negative effect on my distance times.
PR's
100-13.3
200-28 (end of workout)
400-59.5
800-2:19
1600-5:10
5000- 18:55
the kobe of being bad wrote:
I am running the 1600m and 800m this upcoming spring and need speedwork session ideas in order to increase my top-end speed.
I am VERY slow at sprinting, and I think it is having a negative effect on my distance times.
PR's
100-13.3
200-28 (end of workout)
400-59.5
800-2:19
1600-5:10
5000- 18:55
Your endurance is also heavily lacking given the disproportionate jump from your decent mile time to your slow 5K time.
I would recommend form drills and plyometrics to improve your running in general, not to mention your running economy.
In regards to your desire to improve sprinting, the above two tips will also help. I would also say that 2-3x a week, add 6-10 x 80-100m strides all out with either 60s or 100m walk recovery. If you use proper biomechanics, it will get some more pop in your legs for sure. Another way to do this would be something as simple as 4 x 200m fast with a 200m jog, or 5 x 300m fast with a 300m jog
A personal favorite session is quite simple, it's done by a high school team in the area. It's 20 200s in 20 mins. In other words, a 200 every minute. If you run 40s, you have 20s of rest. It's quite a challenging workout for sure, but you definitely have the requisite fitness to give it a shot. At least try for 10.