Short-mid distance running

Question
Hey Nick. I just had a quick question. What kinds of things can I do to increase my running speed for short to mid distance? Thanks!

Answer
Track workouts! they help with speed in a major way and something you should definitely consider. This will help drive your fast twitch muscles and get your legs moving quickly and used to the 'fast speed'. Track workouts are similar to this, one I do every week with my own group. Here is an example of one:

Our format will always stay the same and here are the details:  
6:30-6:45 PM - Check in with Liz/Missy; Group Captains selected and given workouts
6:45-6:50 PM - Quick Intro about workout and objectives
6:50-7:05 PM - Easy jog at conversational pace
7:05-7:15 PM - Stretching on infield
7:15-7:18 PM - Break into groups and have Captains explain workout specifics
7:18-7:20 PM - Calf/Achilles stretch against the wall
7:20-7:25 PM - Drills/Stride http://www.focusnfly.com/index.php?option=com_k2&view=itemlist&task=category&id=...
7:27 PM - Start intervals
~7:50 PM - Cool down on the grass with bare fee


3x1200m-2400m @ threshold (1:00 jog)

Rabbits = members who run 71-80:00/10K) - 3x1200m @ threshold (2:30/lap & 7:30/1200m) w/1:00 jog recovery
Jaguars = members who run 60-70:00/10K - 3x1200m @ threshold (2:30/lap & 7:30/1200m) w/1:00 jog recovery
Greyhounds = members who run 55-60:00/10K - 3x1200m @ 10K (2:17/lap & 6:51/1200m)
Foxes =  members who run 50-54:59/10K  - 4x1200m @ 10K (2:05/lap & 6:15/1200m) w/1:00 jog recovery
Jackalopes = members who run 46:30-49:59/10K - 3x1600m @ threshold (2:01/lap & 8:04/1600m)  w/1:00 jog recovery
Road Runners = members who run 44:30-46:30/10K -   3x1600m @ threshold (1:56/lap & 7:45/1600m) w/1:00 jog recovery
Gators = members who run 42:30-44:30/10K - 3x2K @ threshold (1:50/lap & 8:10/2K) w/1:00 jog recovery
Cheetahs = 40:00-42:29/10K - 3x2K @ threshold (1:44/lap & 7:52/2K) w/1:00 jog recovery
Gazelles = 37:30-40:00/10K - 3x2.4K @ threshold (1:38/lap & 9:49/2400m) w/1:00 jog recovery
Dragons = <37:30/10K - 3x2.4K @ threshold (1:30/lap & 9:49/2400m) w/1:00 jog recovery



Now, what does this mean: 3x1200m-2400m @ threshold (1:00 jog)

So, once around a track is 400M, this says that you will run 3 sets of 1200's (3 straight times around the track),with a minute rest in between each. Now, at threshold, this means you want to run to your speed level, see the groups above and see were you fall into it, basically your comfort speed per lap...

send me an email or hit me up on twitter if you have any more questions, glad to help. twitter.com/nickcifuentes or [email protected]