How to Become Faster for Track

Decide what type of event you want to train for. It is impossible to train for both sprint distance races of 400 meters and below while also training for long distances of 1,600 meters and above because shorter distances require a training emphasis on speed while longer distances focus on stamina. Once you choose the type of event group you want to train for, you will be able to plan your workouts accordingly.

Train at speeds and distances greater than your event requires. In some workouts, this means performing at shorter distances that allow you to reach higher speeds than you can maintain in your race, helping you develop running strength. In other workouts you should run distances longer than the one you will compete in so that your body can acclimate to longer distances, build stamina and become more comfortable with the distance you are training for. Typically, you want to have a different kind of workout every day. Long-distance workouts should be done once a week in general, or twice for longer distances such as marathons. Shorter-distance and event-distance workouts should each be done two to three times a week. Long-distance workouts are best done following event distance workouts. Pay attention to your body and muscles, and take it easy or take a day off if your muscles feel painful or if you feel you might strain or pull a muscle by overexerting, according to Starling Fitness. Allow one day of rest each week.

Include a time trial workout in which you test your body by running your desired event in a simulated race. Do this once every two weeks. No workout will properly simulate the muscular strain of a race, but a bi-monthly race workout will give your body time to respond to stress and rebuild muscles before a real race. Even though this workout will probably be your lowest mileage workout of the week, some believe it to be more important than long endurance workouts, according to Gabe Mirkin, M.D., author of "The Healthy Heart Miracle," as well as the Merck Manual's chapter on sports injuries. Don't do a race simulation if your real race is less than one week away.

Strength train three to four times each week. Alternate working out your arm and leg muscles as well as your chest, back and abdominal muscles. Even though you run with your legs, 60 percent of your muscles are used in the running motion, so building muscle mass is key. It's preferable if your leg workouts coincide with long runs or off days, but sometimes these schedules conflict and you won't be able to do this.

Eat a well-balanced diet high in carbohydrates and protein. The protein is key to building muscle mass after workouts, and the carbohydrates provide essential fuel for what can be a grueling training schedule.