How can I increase my sprinting speed

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Interval sprints
Squats
Sled pushes (personal favorite)
Lots of one legged work
And work on form

Here's some interval workout ideas:
4x400m with 1-2 min recovery at ~80%

8x200m with 3 min recovery at ~90%

Run laps around the track, jogging the curves and sprinting the straitaways. See if you can do 1-2 miles.

Do a mile warm up/cool down before any sprinting workout. If you're more fit than I'm assuming you are do more intervals, don't short on recovery time

Don't forget the step:
youtube.com/watch?v=zEHuJTjPNTA

Run longer distances. It helps endurance out much more than you'd think
>t. cross country runner who went from a 5:50 mile to a 4:40 mile in less than 6 months.

Long distance doesn’t help with sprints man. You’re just extremely gifted to have gone from 5:50 to 4:40 in 6 months

>you're just extremely gifted
No, those are just cardio noob gains.

This, and work on core recruitment and keeping a neutral or forward pelvic tilt , not having APT, all day, everyday, and especially while lifting, sprinting and doing form work. Get those glutes, hams and core working right

4:40 mile time is almost your baseline essentially if you got there in 6 months. You have like 4:0x or at least low 4:1x potential most likely which means you are extremely gifted

Lowering your bodyweight is the best way to increase speed. The lighter you are, the faster your legs can push you forward.

You are extremely retarded.

Yes that is why 90lb marathon runners also excel at the 100m dash.

Literally sprinting makes you run faster.
Work on form, and make sure to warm up before, unless you want to never run again

How am I retarded? If you’re already in peak condition now then I’m wrong, but that progression you had is pretty wild. Maybe I just think that your progress is outrageous because I, and most of my peers, started running before puberty and had subpar training.

If you’re a typical example of proper training in a high school runner, the onus of proof is on you

How old were you? If it's high school or even college that's not spectacular nor unusual, just your body getting into running shape. And not to mention being a 4:40 miler does not make you a good sprinter

by running faster

can someone redpill me on sprinting technique ?

the kids at college tell me to sprint with high knees and upright posture but when i sprint while lean forward as hard as i can i run faster, i dont know how to aply the corrrect "technique" without overstriding

how is that ?

Litterally just run. Do overspeed normal speed and intervals.

Like 40m dash 1 min rest between each dash. 20 times. Then 6x400 tempo runs.

Next is 130m runs. do 3 with 30 sec rest. then 5 mins rest x3

last is endurance. Do 2-300 tempos with 1 min rest then 4 min rest x 3-4

warm up alot and cool down

do these atleast per week and you can then start with gym work if you want

Strengthen your glutes and abs and shins aren’t

* and shins

Can i combine bodybuilding with sprint training?
Im trying to focus on upperbody hypertrophy (so sets of 6 and sets of 8-12) and for lower body only do exercises that will help my sprinting time.
What would a training schedule look like?

I initially was thinking of something like this:

Monday: Lower Body (heavy)
Tuesday: Upper Body (sets of 6)
Wednesday: Short Sprints (30-60 meters)
Thursday: OFF
Friday: Lower Body (explosive)
Saturday: Upper Body(sets of 8-12) followed by Medium (100-250 meters) or Long Sprints (300-500 meters)
Sunday: OFF