Advise wanted from Masters athlete

Wow thats a tough injury. From what I know about the subject, it would be ok for you to gain stamina base by running distance. After you have that base just add increase the rigor of your sprint workout. I'm young (18) and not a sprinter, but I have trained with several state level sprint competors at the high school level and this is what they do. I assume that you already have this base, so wouldn't you just slowly increase the rigor of your workouts?

Thanks for the advice I run 100/200/400 and you even need the stamina in 100m..Im strongly built and stomp rather than glide around the track so use up more energy and have been wiltering badly in the last 40m of a 200m race so next season I want to be able to sprint a whole 400m without having to save energy for the last 150 so whats the best way to get speed stamina ??.

You might try some hill repeats once a week in your training. Start with
6 reps, doing 4 to a set on about a 100m hill with about a 90-95 percent effort. Jog down the hill and reoeat.. Rest 5 min after each set and work
your way up to about 16 reps in future sessions. When you can do that easy find yourself a longer hill.

Hi

I would stay somewhat away from the long slow stuff if you are wanting to run fast times.

Build up your lower body strength; lower back and upper body anti-rotational power, practice technique, and run intervals gradually building up your speed and endurance.

Time yourself at selected points in your chosen distance and continue to work on your weak areas. Are you losing it at the start, the middle or are you letting others continue to accelerate as you coast near the end. It is not necessarily how fast you are coming out of the blocks but how long you can maintain your peak velocity before you begin to coast and then cross the finish line.

Practice your reaction times, develop perfect form throughout the race, and constantly be aware of how your body feels during the race.

After all a sprint is not a long distance race and neither should your training be in the long distances.

Thanks for the feedback guys
I have an advantage that Im very quick out of the blocks and even when in my prime could beat most champion sprinters out of the blocks but for only say 30/40m so in a 100m championship race where the winner would do 10.20-50 I could lead the field for 40-50m then get swamped and come in last in around 11.3..but now Im competing in Masters and some of these athletes take it very seriously indeed so as I say Im going to have a big winter buildup (I need to lose about 25kg as well,and I will try the hill work and anything else recommended.

Since you have your explosive start speed, maintaining this initial speed a longer time will be a key to success. If others are passing you in the mid to end portions of the race then work on stride rate and speed endurance. An eight to ten percent decline would help your over speed and stride rate frequency. The faster you put them down the faster you have to be able to pick them up and repeat the cycle. This means developing a stronger and more powerful lower body. Practice some quick feet exercises and get your strength up.

Good training to you