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Hei again

I understand the reply obut speed, not even top sprinters do all out sessions in winter evry week.

But for beeing able to sprint more fast you need alot of massive max leg strength vs bodyweight. If my strength is not so very high, how could I built that in long term whitout anarobic?. My best strength gain has come from session of 10x 1min very steep uphill (40%gradient)Jog down same hill and rest walk 2min I guess this is maybe anarobic? or is this a type I can use all year round? since it increases my strength enormous. After this in 3weeks I can go from 30sec 200m til 25sec 200m.

I have this tought: Maybe 10X 1 is anarobic but instead I could do 30X 10 sek with 2min recovery up 40% gradient (mountain) but not max sprint just run controlled. Is this in hand with not going anarobic in basetraining. I also read Ceruttey and Eliot training they used 80m very stepp sand hill.

Me second Question is what is paved road? is that asphalt, tarmac, concreed or cinder. Lydiard asked his pupills to do runs on paved road if that is hard ground wouldnt that make injuries, or would it strengthen foots even more? and it is more simular to track?

Thank you again
I love to run

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