How much distance work should a sprinter do?

I do sprints but I don't have good endurance. I run 100m and 200m mainly. how long of time or distance should I run. And how many days a week?How much distance work should a sprinter do?
If you are a sprinter then you should do speed endurance training which is different than the endurance training long distance runners do. You should run slightly over your sprint distances (say 120m and 250m) with very little rest, say six 120m with 2 minutes rest or four 250m with 3 minutes rest and then increasing the number of repeats.

For example this is a 200 workout I like: Take your best distance for 20 seconds, that is how far you can run in 20 seconds (you might want to calculate off your 200m time), add 1-5 seconds and then run repeats over that distance in the time plus the 1-5 seconds resting 3 times the time of the run. For example lets say you run a 25 second 200. In 20 seconds you would run 160 meters. You would run repeat 160's in 21 to 25 seconds taking 63 to 75 seconds rest.



How often you would work on speed endurance depends on what you do the rest of the week, pure speed training (shorter than race distance repeats, all out, total or near total recuperation) strength training like plyometrics, technical training, starts. At least once a week, perhaps 2 or 3 times, depends on what you need to be successful. Discuss this with your coach.How much distance work should a sprinter do?
Sprinters don't need too much endurance, so I think you should stick with intervals and road runs.

I suggest doing intervals of 400m, which is a lap.

Do 4-6 sets a day for 2 days a week.

Give yourself 2 days of break each week and for the other 3 days, do road runs.

Just run on the street or some kind of park for 25 minutes minimum.

I highly disrecommend running on the treadmill because first of all, you're not going anywhere and there's absolutely no fresh air or any hills.

Good Luck and Happy Running!How much distance work should a sprinter do?
do 20-30 minute runs

run 300 and 400 repeats do overdistance to build base but nothing more then 600 meters

stretch lunges and squats



Then when it gets closer season do more speed technique drills