How to improve my sprinting time over the summer?

L

lsebastiani

New member
do workouts of sprinting 300m 6 times in a track or a 300,200,100 4 times in a track..thats on endurance... for speed do 150m 8 times in a track...but go 3/4 speed on the workouts
 
So I'm going to be a freshman next year and I want to improve my time on my 100 meter and 200 meter races. I currently run a 12.9 second 100 meter and 27 flat 200 meter. I don't know if these are good (this is my first year running track), so I want to improve them over the summer. How do I go about doing this? Are these times good (I'm about14)? Also, I jump about 15 feet 7 inches on the long jump, any ideas on how to improve this? And one last question, will running cross country in the fall improve my sprinting time?
 
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