How to Improve Your Sprint Times
Introduction
Picture this: you are in a race and you have been racing well. You are heading into the final 100 meters, and people around you start sprinting past you. It’s not fair, you have been beating them this whole time, and they only ran the last little bit faster. Well, you need to work on your finishing kick. You might be wondering, “how do I do that?” or “how do I improve on speed I just wasn’t born with?” A common misconception about finishing speed is that it is genetic. It is true that not everyone is born with a sprinter’s genes, but you can still improve on your sprint times.
Necessary Muscle Groups
First, you need to think about what muscles you need to recruit in order to run fast. Training these muscles, both by running and in the weight room will help to increase your power, and therefore your sprint ability.
Hamstrings
One thing that sprinters recruit a lot is hamstrings. The hamstring muscle group is part
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Speed Demon. Three sets of 4 x 400 meters at 2 mile race pace with 3 x 80 meter hill sprints between sets. This is a huge workout. If you are able, you should try this, but if not, it is totally fine. I am not even sure if I could complete this workout. If you are looking for a version of this that is made for an actual human and not some professional running machine, try doing three sets of 3x200 meters with 2 5-10 second hill sprints between each. For reference, 400 meters is one full lap around a track, so 200 meters is half a lap. All you need to do is find a track with a hill next to it or around it. Take about 45 seconds rest between the 200s, and then walk over to the hill and start the hill sprints. After the hill sprints take two to three minutes before starting the 200s again. Remember that the 200 meter repeats should not be sprints. They should be under control. The hills should be the focus. Hills work on runners somewhat like weights do on football players. It is like adding weight to