Im a senior in high school and i run 110m/300m hurdles... you see, i ran cross country for stamina purposes and now im a little slow... Whats the best workout/run i can use in my training to make me faster?

Something that will improve my speed AND stamina all together is great too!

Thanks!
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Speed and stamina come from running hills! run 2-3 sets of 10 hills that are 300 meters long with angle of at least 35 to 45 degrees.

Also, try, running 3 sets of 4 300 meters. Run 300 meters , jog 100 meters, and repeat a total of 4 300 meters for each set.

Do 3 sets of 4x100. Run a 100 all out and jog 100, run 100, jog 100.

Good luck. I ran the 800 and Mile and did XC. I found that after XC, I had endurance but no speed. The above workouts work like charms. during my 11 years of competition, I practiced with the sprinters for quite a few seasons, so I think what I suggested would help. Attack the hills! Don't jog up the hills. Look forward to jogging down the hill. Also, running stadium steps will help. And, doing sprint drills will help (the ones done at most division I NCAA schools). Ask a college sprinter to give you a demonstration of his/her drills. Also, do you lift weigts? Lifting weights is key. Being a Senior, you do not have a lot of time, but hopefully this advice helps. When you go into the gym do squats, bench press, leg extensions, leg curls, dead lift, dips!!!! Good luck.