Is there anything I can do to improve my speed,stamina and reflexes?

Any kind of harsh training will do.But please no 90KM run per day.

Is there anything I can do to improve my speed,stamina and reflexes?
First -Please never run with weights on your legs!





Run distance (for heart and lungs) and hills (for strength)---(Stamina)





Add some speed work -You can do these in your long runs through interval training (pick up your speed for a time and then jog and recover)--- you can also do repeat 200's (or whatever) depending on the distance that you are working toward. You can even do some anaerobic training where you do some speed work with little recovery and then another sprint. This teaches your body to deal with lactic acid build up efficiently.----(Speed and stamina)





For the explosive power needed in sprints-- Plyometrics are very beneficial. (ex:quick springing over low hurdles etc)----(speed and reflexes)
Reply:I have been running for 8 years now and would break running down to two things: training and clothing. So, generally speaking, this is what I would recommend for you:





I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with th obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries lik pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep.





Also, if you need some extra motivation, I'm selling a nike+ runner's gift pack that has an iPod nano, $100 Nike gift card, and a 30 min. iTunes Workout Gift Card through the sller: "aos-chapelhill" and ends on January 30th 14:27:38 PST.
Reply:A way to improve speed is by putting weights on your legs, and running. This will increase your leg strength.
Reply:well you should lift more weights and run more practice hard and you should eat healhty.
Reply:Doing cardio exercises, and also eat more healthily
Reply:For reflexes was stand 12 ft from a wall, and move closer and closer while bouncing two balls from each hand, your reflexes really improve!