Track.

Last year, my coach thought I did really good in track in my part of the city. However, I think it wasn't as good in my opinion. I got a 11.70 for the 100 meters and 23.82 for the 200 meters. Anyone know how I could improve my times? Some good workouts on the track or not on track, like hills?

 

How old are you? I would recommend doing some hill training. Make sure the hill is large enough, so by the end of you sprint you are breathing hard. Do that 10-20 times. Also practice the corners and round-aways. Sprint a corner and then walk the round-away as a rest period or vice verse. Practice starting off, and make sure you never false-start.

 

My final year track I ran 11.36 in the 100 meter. If this is a long term goal and you're going to take it seriously I'd recommend a routine of sprinting, lighter jog and various leg/core exercises at the gym. As you get closer to the races work on starting on blocks and timing the perfect start as that can truly make the difference.

 

11.70 is a pretty decent speed. Do you genuinely want to proceed with track though? You sound unsure.

Along with the hills you should look into some HIIT. http://en.wikipedia.org/wiki/High-intensity_interval_training

 

I find doing some marathon running helps while doing the aforementioned in this thread.

It helps to select a runner that may be running slighter faster than you and you try to keep up with that person's pace. Being timed, at the end of the race you can see if you are improving your speed. Just consider the races as a quiz before the big test, if you know what I mean.

 

Thanks for your tips everyone! Highly appreciated. My goal is to get a 11.20 for 100 meters this year and into the 22.00's for 200 meters. I do try to find someone faster than me on my track team but none of them are faster than me in sprints.

 

Bump. Interested to hear people's suggestions since track season is about to start.

 

This again. Trust me I have experience with sprinting.