Most sprinters nowadays obviously want to run faster times on the track. And in order to run even faster times on the track you should always be training for speed. Speed should be the primary focus in all your training programs. There are many theories when it comes to speed training. Most believe that you should focus on running 100 meter 200 meter dashes in practice and others believe you should focus on even shorter distances.
I personally believe that you should focus on 30 meter to 60 meter dashes in practice when training for speed. During these distances you would experience less fatigue in your legs. Remember this is a running speed training program not a speed endurance activity.
It is also important to make sure that you use blocks as well when training for speed. When you simulate race like environments things will come natural to you when the competition is hot.
An example of a good speed training program in to run about 10 thirty meter sprints on Mondays and Fridays. And then run about 5 sixty meter sprints on Wednesdays. Try to give yourself plenty of rest during these runs so that you do not sacrifice your sprinting mechanics. You should try to maintain proper sprinting mechanics during your speed training sessions.
You should never ever sacrifice quality for quantity when training for speed.
Another thing you can add to improve your raw speed is to add weights as well. In the weight room you should focus on high weight and low reps so that you can improve your raw power for these short distance. You should also try and maintain proper form throughout as well. The last thing you need is an injury in the weight room that will hold you back from running in competition.
And when moving a ton of weight in the weight room it is important to have a spotter as well. A spotter will help you move the weight off the racks and also keep the weights from falling on top of you. The scariest thing that you can face is to have over 200 pounds of weights fall on you.
So just remember to follow the important key points below in order to have a successful speed training program:
1. Never sacrifice quality for quantity whether you are on the track or in the weight room.
2. Keep the distances short while sprinting from about 30 meters to 60 meters.
3. Give yourself proper rest between each run. Try and give yourself at least 10 to 15 minutes of rest between each run.
4. Focus on heavy weight but low reps so that you can transfer the raw power that you gained on the track.
Hopefully these tips are very helpful to you so that you can begin sprinting faster times on the track.