converting from distance to sprinting. any tips?

[hello]

hi all

i'm an ex-distance runner coming back into sports and looking to try my hand at sprinting. i'm just wondering if its possible to make the switch after having trained as a distance runner.

i know i got a pretty good weight/strength ratio. i weigh 64 kilos and do 80+ kilo single legged knee extensions, and can do about 30-40 reps at 180 kilos / leg at the leg press. the only thing is i'm having problems converting it to speed. best 100m time i've got so far is only about 13.4 in running shoes.

any tips on how to build up speed? also how do i get a good cardio workout without jogging, since i don't wanna get anymore slow-twitch?

Thanks in advance!

[King]

What height are you?

[hello]

like 5'7

does height matter a whole deal?

[King]

well, just wanted to know your (height-100)/weight ratio

I think you should od a lot of jumps and olympic lifts and their derivetives to develop explosive strength

[HuffNpuff]

Your cardiac workout could be anything such as jump rope, or cycling, or swimming, but I am not sure what would be acceptable for you as far as the type of muscle development is concerned. Ultimately you will have to work on cardiac to cope with sprint so might have to accept the risk of developing slow twitch too. As long as you have sufficient fast you should be ok.