How do i get faster at running in track and cross country?

Question

im on the varsity cross country team and im a distance runner in track so i was wondering whats the best workouts i can do to get faster especially at the end when i have to sprint to the finish line

Answer 1

Do a ladder work out, run a 400, then 800, then 1600, then 800, then 400. But on your last 400 break it up(the first 100 run it to your pace you have been doing the whole workout, then each 100 pick it up faster and faster, by the last 100, it should be a full out sprint) Rest time is also important, after the 400, jog 200 and then go into the 800, but after that, do a 400 jog in between each set.

Answer 2

I'd say do some sprint specific speed workouts, like 10x100s at the track twice a week with half-mile warmup and warmdown. Run the straights fast, hard, controlled, good form. Jog, walk, rest, recover on the turns. After a month, you can turn the last 2 into "all-out sprints to the finish".

Good Luck

Answer 3

Practice sprints. Try fartleks during your run: add about 2-5 every mile where you sprint for 400 metres.
Also, keep running throughout the year - don't just stop once xc ends.

Answer 4

Main thing is to get stronger. Guy in Air Force
academy reported he improved his 3 mile run by 3 minutes doing only dead lifts for 4 weeks and no distance training. Several others had similar results. The most important factor in running is force applied to the ground which decreases ground contact time. Strength keeps knee, ankle from collapsing during run which results in more rebound and shorter contact times/longer strides.

Answer 5

If you want to have sprint finishes. Try fartlek training, when you jog then sprint alternately.

Answer 6

run with weights on your ankles. thats what i always did. and you should be not slow but not sprinting till the end, at the end you should sprint and run as hard as you can!