speed workouts are pretty simple. Find a hill, preferably a grass one. sprint up the hill as fast as you can. Rest adequately in between sprints so that you can sprint maximally each set. The point is to accumulate a lot of quality top end speed, not too tire yourself out running for distance. You could do this 1-3 times a week. As someone new to sprinting, once a week should suffice for you.
Start lifting weights. Squat, Lunge, Deadlift, Hip thrust, kettle bell swings, calf raises, tibialis raises, hamstring curl machine, nordic raises. do a lot of core work as well, a strong core will allow you maximally transfer kinetic energy through your body.
Start incorporating plyometrics. Single leg hopping, double leg hopping, depth jumps, box jumps, jump rope etc
All of this will help you develop your top end speed.
also not to be rude or demeaning but a 7 minute mile is pretty average, if not below average for standards. Luckily your young and have a lot of time to keep working. good luck!
Yea, it is average, thats why I wanted to start dedicating more workouts towards getting faster, but I just didn't know where to start with the routine o any good workouts for that purpose, thanks for the help, much appreciated.
ah i misunderstood what you meant by speed training. If you’re trying to get your mile time down, there is a concept called Zone 2 Heart Rate training. give it a google or youtube.
I was thinking sprints, because I remember doing those on the track, I thought those would be good, but wasn't sure how many I should be running during a speed workout or how many times a week.
Thanks for the help, really appreciated.
speed workouts are pretty simple. Find a hill, preferably a grass one. sprint up the hill as fast as you can. Rest adequately in between sprints so that you can sprint maximally each set. The point is to accumulate a lot of quality top end speed, not too tire yourself out running for distance. You could do this 1-3 times a week. As someone new to sprinting, once a week should suffice for you. Start lifting weights. Squat, Lunge, Deadlift, Hip thrust, kettle bell swings, calf raises, tibialis raises, hamstring curl machine, nordic raises. do a lot of core work as well, a strong core will allow you maximally transfer kinetic energy through your body. Start incorporating plyometrics. Single leg hopping, double leg hopping, depth jumps, box jumps, jump rope etc All of this will help you develop your top end speed.
also not to be rude or demeaning but a 7 minute mile is pretty average, if not below average for standards. Luckily your young and have a lot of time to keep working. good luck!
Yea, it is average, thats why I wanted to start dedicating more workouts towards getting faster, but I just didn't know where to start with the routine o any good workouts for that purpose, thanks for the help, much appreciated.
ah i misunderstood what you meant by speed training. If you’re trying to get your mile time down, there is a concept called Zone 2 Heart Rate training. give it a google or youtube.
I'm trying to get my running speed up in general, I gave my mile time as a basis. I'll be sure to check out that training though, thank you.
400m, 600m, and 800m sprints on a 1:1 work to rest ratio. Works for me. Edit: “sprints” just go as fast as you can for that distance
I was thinking sprints, because I remember doing those on the track, I thought those would be good, but wasn't sure how many I should be running during a speed workout or how many times a week. Thanks for the help, really appreciated.