HELP! My legs are limiting me to run "fast". Tons of endurance but no speed?

Hills. Fast sprints up short, moderately steep inclines. About 60 to 80 meters. Almost all out but take a few minutes to recover after each. Start off with maybe 5 and work up to 15 or so.

I started doing a Daniels plan over the winter and have gotten a lot faster on the short end. The plan started with an R paced workout every week, usually 2 miles worth of 200-400s with equal distance rest. That's not that hard of a workout, but by doing them for months I've improved my mile to 5K speed quite a bit.

Thanks for your answer. How should I incorporate them into my training? How often? When?

Do not ... I repeat ... DO NOT slog (slow jogging) all the time. Vary up your paces in any of your runs. Just pick up your pace and sprint for a minute on occasion. Do strides 3 times a week. This is in addition to running Hills very fast and with longish recoveries.

Sounds like you need glycogen stores. Are you eating too much fats?

5kprep wrote:

I need some help. My problem is that my legs are limiting me somehow to run faster. I have a lot of endurance and can easily do 18-20 mile longruns and long intervals etc. But when it comes to 400s or shorter reps I just have no speed. Right now I am in shape to run sub16 5k, but I can barely run a workout of 10x400m in 70 seconds. I am not breathing hard nor is it a hard workout but my legs just can't go faster. I think I just have no speed.

What can I do to bring my legs up to the level where my fitness is?

I don't see the problem. I ran 15:20s without ever doing 400s anywhere close to 70 seconds. 10x400 averaging 70 would've been a hard workout for me, with short rest of course.

Unless you're training for the 800/mile I don't see the problem.

5kprep wrote:

I need some help. My problem is that my legs are limiting me somehow to run faster. I have a lot of endurance and can easily do 18-20 mile longruns and long intervals etc. But when it comes to 400s or shorter reps I just have no speed. Right now I am in shape to run sub16 5k, but I can barely run a workout of 10x400m in 70 seconds. I am not breathing hard nor is it a hard workout but my legs just can't go faster. I think I just have no speed.

What can I do to bring my legs up to the level where my fitness is?

One bar, two plates, squat and repeat.