Looking to increase sprint speed

[rbuchman]

I'm looking to increase my sprint speed.

I currently work out around 5pm every day
Day1 Legs, abs
Day2 Back Bis lats
Day3 chest tris shoulders
Day4 cardio

Obvously I'm going to do a sprint workout for day 4 (25* 50yds???) what would be too much? I.e. should I try to do a quick sprint (7*50yds) workout in the morning if so of what days (ie legs will be sore day2 and maybe 3). Should I still do distance running (3+ miles)

I'm 23yrs old 6'2" 195 5% b.f. if that matters.

[abarlament]

Try getting a track coach (a good one, obviously) to check your running form, that would be priority #1.

[Klinger]

What helped my overall speed was interval training. If you live near a track, try doing a couple miles of alternating quarter-miles - hard as nails for a quarter, then a light jog for a quarter to recover.

In the summer I pick a weekend day and run 6-8 dashes of 50-100 yards on a playing field. Much easier on the joints than blacktop or even the fairly good track near my home.

Do some plyometrics, too - jumping on and off boxes of varying heights. That will help build explosiveness in the quads and calf muscles.

[Dins_PR]

If you want to know how to increase your sprint speed here:
6x60yard sprints full out, sprint, walk back, breath for a few seconds then go again.
Run the stands, hitting every step, skipping a step, skipping two steps. Now these are the slow jogging stands you do in baseball or football practice, you want to go as fast as you can going up, then walk down and go again.

Doing these short sprints and running stands (stadium steps) will crank up your sprint speed, I did them when I needed to improve my sprint speed and I got dramatically faster.

Oh, one more. Wind sprints, start out at a slow job and work up to a full sprint over about a 60-70 yard space... so on a track, walk the curves, wind sprint the straights, walk the curves.

Guaranteed if you push yourself it'll work.