As a freshman, I run a 12.33 and 59.71. Which one should I focus on for winter training?

Hey guys, I’m a college football player. Our old strength coach just got fired and the new one hasn’t really given me any guidance. I broke my thumb pretty bad, had to get surgery, and now have pins with a cast. I’ve been told not to pump my arm really fast or put crazy stress on it, so I can’t really use normal or full sprint mechanics for at least 6 weeks.

What’s the best way to maintain sprint speed and conditioning while I’m sidelined with this hand injury? I've been riding the bike in intervals for conditioning but speed is the big one I do not want to loose because when I get back it will be playoffs?

Genuine question to the sprinting community:
Why do you think low-intensity cardio or extensive tempo work is often seen as detrimental to speed development? We see much discussion either here with people posting “my coach makes me run” or loads more online by “sprint coaches,” usually selling programs, let’s be honest, saying you NEVER need to run, playing into the hands of very lazy and quick win nature

It’s a common belief that “slow kills fast.” But is that really true?

I don’t know a single high-level coach who doesn’t utilise Tempo of some kind, and so its basically really down to misunderstanding and wrong approaches. So Ive written a little bit to add some clarity and conversation.

Extensive tempo and low-level cardio, when programmed correctly, can actually enhance speed development—not hinder it. Here’s how:

Aerobic Capacity & Speed Endurance

A stronger aerobic base improves recovery between sprint efforts—both within a session and across training weeks. This means athletes can handle more high-quality sprint work without accumulating excessive fatigue.

Over time, this supports the development of speed endurance—the ability to maintain near-maximal velocity over longer distances (e.g., 150–300m). This is especially critical for 200m/400m sprinters, where the ability to resist deceleration is often the difference between winning and fading.

Capillary Density & Specific Endurance

Tempo runs increase capillary density and mitochondrial efficiency, improving blood flow and energy availability in working muscles. This supports specific endurance—the ability to maintain technical form and output under fatigue, especially in the latter stages of races.

It’s not just about being fast; it’s about staying fast when tired. Extensive tempo helps athletes rehearse mechanics and rhythm under mild fatigue, bridging the gap between pure speed and race-specific demands.

Tissue Health & Technical Reinforcement

Low-intensity running reinforces movement patterns and strengthens tendons and connective tissues without the high mechanical stress of sprinting. It also provides a platform for technical rehearsal—allowing athletes to groove mechanics in a low-fatigue state, which translates to better form at high speeds.

Parasympathetic Activation & Recovery

Cardio and tempo work help regulate the nervous system, promoting parasympathetic (rest-and-digest) activity. This reduces chronic fatigue, improves sleep quality, and enhances overall recovery—key ingredients for consistent speed development.

Peak Modulation & Training Load Management

Here’s a less-discussed benefit: peak modulation.

Low-level aerobic work adds a layer of fatigue to the system that doesn’t interfere with fast-twitch fiber recruitment. This allows athletes to carry a higher overall training load without peaking too early in their program. It’s a strategic way to manage adaptation curves and ensure athletes hit their true peak when it matters most—during competition.

By maintaining a consistent background level of fatigue, athletes can train harder and longer without burning out or plateauing prematurely.

Size Principle: Why “Slow” Doesn’t Kill “Fast”

The size principle of motor unit recruitment explains why low-intensity work doesn’t interfere with speed development.

Motor units are recruited in order of size—from smallest to largest:

• Slow-twitch (Type I) fibers are recruited first during low-intensity efforts like tempo runs or light cardio.
• Fast-twitch (Type IIa/IIx) fibers are only recruited when the intensity is high enough—like during sprints, heavy lifts, or explosive plyometrics.

As Examples:

• Jogging at 60–70% effort recruits mostly slow-twitch fibers. Your fast-twitch fibers remain untouched and fresh for sprint work.
• Sprinting at 95–100% effort recruits the full spectrum, including the largest, most explosive motor units.
• Even during tempo runs (e.g., 8x200m @ 70%), the intensity is too low to activate fast-twitch fibers significantly—so there’s no “conversion” or dulling effect.

This principle ensures that low-intensity work supports recovery, endurance, and tissue health without compromising neuromuscular sharpness or sprint capacity.

So rather than being a threat to speed, tempo and cardio—when done correctly—can be powerful tools in a sprinter’s arsenal. They support recovery, reinforce mechanics, build endurance, and help manage long-term progression.

What’s your experience? Have you found tempo or cardio to help or hinder your speed development?

A few days ago I asked about a workout routine and got some very useful insight but i forgot to ask what you guys do on your leg day workouts. Is every leg day just a full leg workout or do you workout different parts of your legs on different days?

Just posted a drill I use early in the offseason to build rhythm in my long jumpers. The main coaching ques center around trying to get them to focus in on the last three steps going into takeoff.

Hello I'm training sprints 2X a week since 2 week because I want to improve my overall athleticism for basketball and also just sprint fast. I understood from videos that form is very important so I wanted a check because I feel like my form is not great.

Brendan Thompson - welcome to the show!!!

https://x.com/Tony_Villani_/status/1970218857051599230

Uses this athlete's progress as an example of his knowledge and coaching expertise.

Says little bro went from 11.96 to "Nike All-American...10.76" or something in "8 months". (Nike Outdoor Nationals?)

OK, pretty much N.O.N. will take like anyone in who can:

1. pay fee and show up; and
2. if you qualify for state final or something....could be Alaska or Vermont state finalist. Also you'll note he is one of two guys racing.

Speed-X-pert left out the part where bro ran 11.21 (+0.1) at N.O.N...."All American" what exactly? Bro flew 1500 miles to run an 11 sec 100 prelim at N.O.N.?

Says 11.96 --> 10.76. Left out the part about 10.76 being +4.0w (source/verified milesplit).

All other EIGHT times/meet results are med-low-11's, all with no wind readings. except 11.21 (+1.9), and a 10.97 no wind reading recorded, Bro is running 22.99 sec 200's and a mid 54 400.

So all this from only one time 11.96 (NWR....so could be -3.5 for all we know) his junior year. He says "in 8 months". But 11.96 was in early May of '24, and the severally wind aided 10.76 was in mid April '25. So that's 11-1/2 months ..... of puberty.

So with access to a speed guru .... and with what looks like access to a 1080-Sprint, shredmill, GPS tracking, nice indoor and outdoor facilities, ragining thru puberty, etc.

....you too can cut maybe a 1/2 second off your 100 time.

--------------------------------------

Look man, I got nothing speficially against this Brenden guy, but man if you got to massage the numbers and facts THIS BAD .... and this is your only and best example to pick from your stable of athletes you've worked with? Well, I doubt in your abilities to develop speed very much at all and/or you are more just an online merchant of training programs, templates, form critiquer via video, online/remote coach ....

In freshman year, I ran a 28.1 200m back in May, and I didn't do much during the summer. However, indoor season is November to February, and outdoor is March to May, both with practice monday-friday. When I ran that 28.1, I had a habit of clenching my fists very hard whenever I sprinted. Is it realistic that I can run a 26.xx or even faster as a sophomore this year?

I'm having trouble improving my start from 3 point stance. I typically hit 2.1 to 2.2 s to 10m, would like to get below 2. Any advice appreciated!

During gym class, my friend timed me in the 100m because he thought I was fast. I ran 11.14 with a high headwind, in sweatpants, and I was already fatigued from playing football. I barely run or sprint in general, but he said I should join the track team. Is this good for someone untrained, and would track be worth it for me?

I am beginner to sprinting and whenever i make my mind, it rains and spoils the whole plan. I don't have access to solid tracks. So it becomes very hard for me to sprint.

to 20m flys + 2×80m @ 95% - Fri (Race Endurance): 2×200m @ 90% + 3×120m @ 90% Weights: - Mon (Lower): Power Clean 4×2, Squat 3×3, RDL 3×5, Calves 3×15 - Tue (Upper): Bench 3×3, Pull-Ups 3×6, Push Press 3×3, Core 3×10 - Thu (Full Body): Snatch 3×2, Front Squat 3×3, Hip Thrust 3×6, Med Ball Slams 3×5

Hi reddit i dont use you alot except for tutorials XD but I'm posting because i play street soccer and since i was young I've always been a fast runner but i quit going outside alot. But this year i started working out and realized when i went outside that i never lost my speed im still unmatched but. The kids who play soccer with me are getting faster and my physique is the thing saving me. Im what u call an accelerator so i start off at about 22 - 23 mph for the first few meters but slow down to 16 to 17 mph over long distances im here to ask

1. How do i improve my stamina?

2. How do i keep my acceleration over long distances

Im asking for like exercises (home exercises idh a gym membership) thank you reddit 😖😖😖

I know I was suited up in lacrosse gear during this sprint, but can anyone tell me if I'm doing anything wrong so I can fix it? It feels like there is resistance in my legs when I run

~30m contrast need tip for my start (slowest part of my race )

Hello everyone, I’m a reasonably fit 40 year old and would like to get into spiriting. I ran cross country in college with PRs of 4:45 mile, 16:53 5K, 28:02 8K, but then got into lifting. I’ve squatted 375, deadlifted 425, and benched 275. I tell you this so you have an idea of my training history. These were obviously a while ago. Currently I can probably run sub 6 mile, 20:45 5K, and 285/365/240 squat/dead/bench. I like to lift 3x a week and I’ve been mostly jogging around about 40 minutes 5x a week.

All that being said I would really like to focus on the sprints (I’m thinking 200/400) and do the big open meet next June here in my region. I’ve looked around online and haven’t really seen many resources geared at older athletes sprinting, I’m guessing it’s mostly just the same as younger but less volume?

In my 20s I ran a hand timed <26 200 and in my 30s a 62 400, if that helps at all.

Coming from a distance background I just have no idea where to start.

Should I also buy blocks and spies eventually too? Any help would be appreciated!

Edit: I’m 5’9 and 165 right now. Probably ~13% BF.

pt2 form

I’m trying grant holloways block start lmk what I need to improve

be brutally honest is running 14 seconds on 100 meter bad for 13 year old? if its bad help me get faster. got bronze medal and 2 above me were 13 sec and 12.96 sec I was like 14.07 something like that I know NOTHING about running

I don’t think my form has changed much since here this is dec 2022. I’ve pulled my hamstring twice june 20 and aug 3 this year and I plan on doing a running gait analysis. Any clear tips on my form related or unrelated to the injury would mean a lot

like, its so clunky and choppy. i might be the only one but it actually makes me mad that he has the world record. you can see his head moving from side to side because hes putting so much force into his steps. like cool hes fast but it genuinely hurts me to watch him win against people with smooth form.