Running, Athletics

Can you be more specific?Are you talking about a speed event, middle distance or long distance?Lets asumme that you are talking about sprint and you want to increase your performance.Plyometrics will help.For running training try: a)2-4 set of 30 or 40m 1min rest per effort2-3 min rest per set,from starting position at 100% of your effort,b) 2-3 set of 4-6 times of 50m or 60 or 80m sprints 1-1.5min rest per effort and 2-3min rest per set,c)1 set of 8-10 100m 1-1.5min rest per effort and 3min rest at 80-90% of your effort,d)1 set of 10-12 150m at 80-85% of your effort,e)1 set of 10-15 200m at 75-80% of your total effort,1-1.5min rest per effort,,and after 2-3 months reduce trainning vollume and increase tension and rest between efforts and sets.Monday and Tuesday do the a-b section,Wedsday plyometrics,Thursday c or d section
Friday the e section, Suterday plyometrics, Sunday rest.You can add some plyometrics on Monday or Tuesday.Although you will need and some weight trainning for your leg muscles and the upper body.Sorry for my bad English.