How do you higher maximum speed?

Question

I run the 400m and am currently trying to be the first person to fuse cross-country and sprinting. I run with the cross country team and sprinting team on the same day so I get double the workout. I want to know how do you get your maximum speed to be faster? Does it have to be football-distance type of exercises such as 40-60m sprints? The fastest sprinters on the team are football players, and they really don't run distances up to 200m often.

Answer 1

if ur planning to run the 400m, i probably would suggest that u run 800m intervals during practice. run the intervals under a certain time depending on how good ur performance is on the 400m (ex. if u run a 49 sec 400m, run your 800m intervals at 2:10-2:15 seconds... this might be slow...but when ur running 4 intervals at this time with only 1 to 2 minutes rest...it's tuff. just figure out a time that u can handle but challenge u at the same time.)

ur endurance should be good because of the cross country running and ur speed should be ok b/c of the sprints. but running 800s will give u running strength for the shorter 400m.

i hope that helps. good luck!

Answer 2

You should do flying sprints, since the 400m is about maintaining top speed. That means get a flying start. The start's not as important, so don't worry about 40-60m sprints...plus to get faster at those means putting on muscle which will slow your cross-country.

For instance, go 30m behind the 200m start line and gently accelerate so you're at almost top speed when you hit 200m, then just run that 200m fast. Work on technique- keeping your heels off the ground and keeping your knee bent as long as possible for quicker strides. (pretend you're running through knee deep snow, you want to "step over" the snow, not "kick through" it)

Answer 3

Hi!!! When you run, you have to run slowly on the first round and second round. You have to speed up at the last round. When you run don't wear shoe because it will make you hard to run. You have to run about 30 minutes to 50 minutes a day. I run over 3 kilometers a day. GOOD LUCK!!!

Answer 4

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Answer 5

TRY RUNNING 1 ROUND SLOW AND 1 ROUND FAST. KEEPING ONE RUNNER AHEAD THN U. ATLEAST 100 METERS.

Answer 6

http://www.treelight.com/health/exercise/RunFaster.html

http://www.ehow.com/how_9120_run-faster-through.html

try to avoid injury with your double workouts

and good luck