I turned 20 in November. Last year, in April, I ran in my first meet ever after a bet I made with my friend. I trained for 4 weeks to get ready for the meet. The training consisted mostly of basketball and heavy squats. lol I barely did any running. At the meet I ran 11.97FAT I was luckly to make it to the finish line. After that I took a full-time sales position with crazy hours and stopped training for about 6 months. In January I went part-time and decided to get serious about training and started following CF’s approach to speed training.
This year my conditioning is alot better and I expected to run faster based on that alone. Also my acceleration has improved as well. My times in training have gone from 4.2s to 4.0s for 30m. My problem is my top end speed and of course my speed endurance.
Now I know I have the acceleration to run under 11.5 this year, but from 30 to 60m I slow and from 60 to 100m I slow down a considerable amount. My question is what is the best route to achieve this being brand new to this sport? Should I focus on my top end speed or speed endurance or both? and what is the best way to go about each?