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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]I'm more of a long distance runner but when I started really focusing on speed work, I was able to post some pretty good times. I typically ran a few days a week, with one day every week being designated for track work. I'd do a mile of warmup and striders and a mile of cool down. In the middle, 3 miles of varying intervals. Sometimes 10-12 400's with recovery in between. Sometimes 1600/2x800/4x400 with recovery. Etc. or a bunch of 400s, some 200s, some hundreds. Outside of the track, proper nutrition, hydration and good sleep are crucial. And if there's excess weight, that does make you slower. My daughter also does some weight lifting to build lower body muscle and core strength. [/quote]

10-12 400's sounds like a lot but if that's what it takes she will do it! She's very committed and really wants to get fast. It kind of breaks my heart how bad she wants to be fast and good at this. She is 5'4 and 95-100 pounds. [/quote]

5'4 and 95/100 lbs is generally not the body type that's going to succeed in sprinting at the high school level in this area, which is very competitive. Sprinting requires explosive strength and long strides will always be better.

The 400 is the in between race. It gets both sprinters and middle distance. But the 800 is the ultimate will to power race. It requires speed, endurance, and tactics. A very tough race, but you can train for it and overcome some liabilities. But I think for 5'4 and 100 lbs, the 1500 might be the best bet for success. It gets very fast during the last 400 m so it still requires the quickness. But it's an endurance race and you can train up to that.   [/quote]

You seem to have no clue what you're talking about. Most FEMALE sprinters are not very big, and even the top male ones are mostly under 6' tall.

https://worldathletics.org/records/toplists/sprints/100-metres/all/women/senior/2025

Melissa Jefferson-Wooden - 5'5"
Kayla White - 5'7"
Twanisha Terry - 5'5"[/quote]

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