need workouts to improve speed for 100/200m dash

[d1_trackstar]

my speed and sprinting coaches are always telling me about how I have all this potential but I don't know where to start. The Darebee Community is my only Hope!!!!

 

[Hammerhand]

How much do you run now? How long have you been running? How often do you have practice/training with your coaches?

 

[Damer]

@d1_trackstar you may find this discussion useful.

 

[d1_trackstar]

How much do you run now? How long have you been running? How often do you have practice/training with your coaches?

Well, I truthfully began running with no experience in March of this year. I went on for a few months until May.
(from then till now I continued my side quest to becoming a d1 wide receiver.)
I plan to resume my training later today and adopt some nutrition plans. Any advice you have would be amazing. Thanks!

 

[Hammerhand]

For any running program you need to get a base of strength. Here's the first workout:
Warmup for once around the track (roughly one quarter mile) at a slow slow pace.
Do this warmup

Run as far as you can for as fast as you can. Do a minimum of a couple miles if you are able.
Cool down by running that once around the track again at a slow slow pace. Walk once around it as well.
You will want to run every other day to build up to doing more intense speed work. I'm guessing your coaches are football speed/strength coaches so any kind of training homework they give you would vastly outweigh mine. While I have been running for 14 years most of my experience is with long distance or ruck marching so not too much sprint work, plus I'm just a guy on the internet. Try asking your coaches for some speed workouts. Once you've built that base of strength, here's a video of some tips. I wish you the best!

Edit: Found some more links
>Couch to 5k Guide
https://i.imgur.com/ef98R.png
>Sprinters Guides
https://trackstarusa.com/
>Bridge from 5k to 10k
https://i.imgur.com/qNJIy.png
>I want to run a fast 5k
https://www.halhigdon.com/training-programs/more-training/cross-country/
>Stretching guide
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/
>Performance calculator
https://runninglevel.com/