If you want to be a competitive runner, you need lots of speed and endurance. Here’s a workout that will help you develop both in quick order.
Doing 100 to 200 meter repeats is a great way to build speed and endurance at the same time. One workout that you can do is, start with a warm up lap or two around a track. Then, go 90% to 100% for 100 yards. Then, jog around the track to where you started. Go hard for 110 meters this time, and jog back around the track to where you started. Keep increasing the hard intervals by ten meters, until you build them up to 200 meters. This will help you develop a fast turnover rate and also a strong kick at the end, when you are fatigued. Do this workout every other day.
After you finish the above mentioned workout, do plyometrics. You want to do 50 meter drills of butt kicks, high knees, backward running, squat jumps, and one legged hops. Plyometrics help you build explosiveness, which will in turn make you a faster runner.
On your non running days, do some cross training. If your goal is to to be a faster, stronger runner, take this time to work on your core. A strong core will help you keep strict form so that you will minimize any unnecessary movement (drag that slows you down). Strict form also makes sure that your musculoskeletal system is in proper alignment so that you are not injuring yourself. You can take a pilates class and do a number of workouts that involve stability balls, medicine balls, and BOSU balls.
