to increase speed

always warmup and stretch.

WEEK 1-4
--------

day 1 
--- -
flying 30's. top acceleration for 30 meters then next 30 meters at
absolute top end speed.

5-6 times, 3 minute rest between each. must be your best speed.
time yourself.

ideally run on very slight decline (less than 5 degrees)
like from middle of football field to back corner of the endzone.

jump for 20 yards. do 3 times.
jump on both legs if needed. 
ideally alternate legs. 


day 2
--- -
3 x 200
2 x 100
2 x  50
2 x  20


walk about 50 meters after each run for rest. keep movin. 

day 3
--- -
in and outs. top acceleration for 30 meters, sprint next 20 meters,
float for 10 meters, sprint 20 meters, come to stop over 10 meters.

4 times. 3-4 minute rest between each.

absolute top speed. a must. 

jump 3 times. 20 yards.

day 4
--- -
run 1 mile. weightlifting

day 5
--- -
3 x 200
2 x 100
2 x  50
2 x  20


walk 50 meters after each for rest. 

day 6 
--- -
run 1 mile. weightlifting

day 7
--- -
nothin



WEEK 5-8
--------

day 1
--- -
flying 30's. top acceleration for 30 meters then next 30 meters at
absolute top end speed.

7-8 times, 3 minute rest between each. must be your best speed.
time yourself.

ideally run on very slight decline (less than 5 degrees)

jump 3 sets. 20 yards. ideally use alternate legs. use both legs
if necessary.


day 2
--- -
3 x 200
2 x 100
3 x  50
4 x  20


walk 50 meters for rest period. keep movin.

day 3
--- -
in and outs. top acceleration for 30 meters, sprint next 20 meters,
float for 10 meters, sprint 20 meters, cometo stop over 10 meters.

6 times. 3-4 minute rest between each.

jump on alternate leg. 3 times. 20 yards. 


day 4
--- -
run 1 mile. weightlifting


day 5
--- 
3 x 200
2 x 100
3 x  50
4 x  20

walk 50 meters for rst period. keep movin.


day 6
--- -
run 1 mile. weightlifting

day 7
--- -
rest


WEEK 9-12
---  ----

day 1 
--- -

flying 30's. top acceleration for 30 meters then next 30 meters at
absolute top end speed.

7-8 times, 3 minute rest between each. must be your best speed.
time yourself.

ideally run on very slight decline (less than 5 degrees)

jump 3 sets. 20 yards. ideally alternate single legs. use both if
necessary. 


day 2
--- -
1 x 800
1 x 400
1 x 200
1 x 100
1 x 50
1 x 25

run hard.

walk 100 meters between each for rest. keep movin.


day 3
--- -
in and outs. 7 of them.

day 4
--- -
run 1 mile. weightlifting.

day 5
--- -
1 x 800
1 x 400
1 x 200
1 x 100
1 x 50
1 x 25

run hard.

walk 100 meters between each for rest. keep movin.

day 6
--- -
1 mile run. weights.

day 7
--- -
rest