Am I doing anything wrong or could I improve in anything. This video is 0-10 m

What's a good 20m time needed to be able to break 12s in the 100? I know the most important part is what's after that but still there should be some correlation.

I started sprinting 4 weeks back and got my 20m 4 point time no blocks from 3.176s to 3.072s video timed (onform) today, I start from the slightest visible first movement to hips crossing 20m cone

I have been sedentary for almost 5 years now and gained weight, not much, but I became the classic skinny fat woman. I started exercise again this winter doing sprint training. Today I decide to start dieting and checked my bf that is around 28%. It seems a lot. Just curious Would it be beneficial for my sprinting reducing bf to around 20% thanks.

One of my best starts ever after 2 weeks off sprinting. What are some ways to improve?

In Episode 013 of the Speed of Life Podcast, we have an in depth discussion with Coach Ryan Banta about the ups and downs of high school Track and Field in the modern age, including all of the challenges he faces on a daily basis in developing high performing young athletes. We talk about Coach Banta’s evolution as a high school coach, taking on a significant amount of responsibility at an early age. But more importantly, we find out how hard Ryan works to make sure the athletes have a great experience through carefully planned workouts, successful competition outcomes and learning how to manage both academic and athletic pursuits. We find out that great coaches can exist at any level along the development path. It is easy to understand why we need great coaches at the high school level to help develop a proper physical and mental foundation for great things beyond high school, both on and off the track.

Ryan Banta is Parkway Central High School Girls Head track and field coach 2003 to the present, and Parkway Central High School Head XC coach 2013 to present. His athletes have achieved 159 school records (FR, JV, Varsity), 11 top-five team finishes at the state championships, team state title in 2022, 14 district championships, 8 district runner-up finishes, 16 conference team titles, 319 state semi-finalist (sectionals), 233 state qualifiers, 3 state records (3200, 4×800, and 100HH), 23 national ranked events, 209 All-state Medalists, 203 for track & field alone (currently 9th all-time in Missouri state history), 24 state champions, 25 runner-up performances, and 3 Gatorade athletes of the year all done in a single gender at Parkway Central High School. HS coach of Olympian Emily Sisson

I’m currently on the Nike Run Club 5K training plan, and I’ll finish it in about a week. Before this, I’ve completed three different 5K training plans from other apps and programs.
My goal is to race a 2-mile event and get my pace below 11:00 per mile.

What do you think I should do next?

Repeat the Nike Run Club 5K plan?

Try a different training plan within the Nike Run Club app?

Or hire a private running coach?

I’d really appreciate your advice on what would help me improve my pace and reach my goal.

Claude AI said this was my best 20m at 2.91s. Im 179lbs/5”10. There’s definitely a margin for error might fall around 3.00s. Also is there a low budget way to accurately estimate my time?

So I have ran 7.13 60m, 11.18 legal(11.03 +2.6 illegal) 100, 22.44(1.7) 200, and 51.37 in the 400

I sprint Tuesday and Thursday and lift Wednesday and Friday is this a good sprint plan?

Day A: Heavy Strength + Posterior Chain:
• Low-bar back squat (or Box squat)
• Trap bar deadlift
• Hip thrust
• RFE split squat (strength)
• Nordic curl or GHR
• Heavy isometric hold (squat or split squat)
• Standing calf raise (heavy)

Day B: Power/Velocity + Single-Leg:
• Power clean
• Clean pull
• Trap bar jump or jump squat
• RFE split squat (power)
• Weighted step-ups
• Bounds or hurdle hops
• Isometric hold (lighter/normal)
• Core (rotational — med ball throw or pallof)

when i'm in the gym, is it okay if i split up my workout and do part in the gym and part at home, later in the day?

I've been training for a long time and im not able to get a faster time please help me with my start and form

Day A: Heavy Strength + Posterior Chain

**•** Low-bar back squat (or Box squat, rotating) — main lift  
**•** Trap bar deadlift  
**•** Hip thrust  
**•** RFE split squat (strength)  
**•** Core

Day B: Power/Velocity + Single-Leg

**•** Power clean (or clean pull, alternating)  
**•** Weighted step-ups (regular version — drop the reactive variation)  
**•** RFE split squat (power) *or* jump squat — pick one, not both  
**•** Bounds/hurdle hops  
**•** Core

Getting used to new shoes which force me to stay in my toes.

for context i do be lifting aswell i run 3 days a week
max v day is 4x50 or flys equivalent of the same distance
accel is 6x20
and speed endurance is 3x120 at max effort
am i okay with my current volume or should i try squeeze some extra reps in

Can someone please analyse my technique and tell me what can I do to make any mistake better. I am a team sport athlete and recently started sprint training, before it, I used to do things like long running and repeated 100 metres sprints with walk back rest. (if this information matters)

20Metres at 100%

I don't know what to do and practice please tell me what to do and how to improve my performance.i have two weeks left.

back in may at the end of the spring season I was hitting around the 9.7-9.8 m/s range at top end and for the past 6 weeks i’ve just been doing lifting, sleds, acceleration, and a bit of tempo. i’ve done 2 top speed sessions this past week as it’s my main focus now for the rest of summer and fall and i’ve only been hitting around 9.1 m/s on fly times and my stride doesn’t look as powerful on video. i imagine it could just be some loss of coordination after some time off but it seems like i’ve gotten slower than I expected. all of my lifting and jumping numbers have improved in the mean time. any advice on what to do? my recovery is pretty good i only sprint 2x a week and never th day after lifting

2nd place blue top
My coach says I am too sat down when sprinting. Like my hips are low and I’m basically sitting aj not using my calves and ankles enough. She is telling me calf raises and pogo jumps. I’m starting to do these but I feel like I could learn it some other way. This is from a race.

Please any advice, I feel like this is holding me back heavily

I'm going into my senior year and trying to drop times this summer to help commit to an academic D3 program. Current PRs are 6.6 (55m), 11.3 (100m), and 23.2 (200m), but realized I would need to improve my 100 or 200 to get more noticeable attention from coaches.

My real problem is I fade hard in the back half of races, especially the 200. A couple coaches have told me I need more of an aerobic base, even mentioned cross country, to stop dying at the finish.

Has anyone actually seen this work? Curious what kind of aerobic/tempo work helped you close races better without killing your top end speed. Trying to figure out if this is worth doing over the summer/fall or if I should just stick to speed and speed endurance work and trust that it'll come together.