Can you give me some suggestions about a running program...sprints, long distance, and plyometrics?

What goals do you specifically have in mind? running for distance? Sprints? You would train differently for each one. We already have a track and field sprinter's resistance program available under our "sport specific" section in the sign-up area. We also have a recommended running program to prepare for the Armed Forces 2 and 3 mile timed events. There also some tips on developing quickness and foot speed in the question archive. Let me know exactly what you want to train for if you can't find it on the site already, and I'll see if I can help you.

Here are some responses from the archive you may find helpful:

From a training perspective you need to be doing squats, jump squats, power cleans, snatches, step ups, and lunges to name a bunch of good exercises. Then, you should invest in a couple of books to read about sprint technique. Some great authors are Dr. Donald Chu, Vern Gambetta, Loren Seegrave, Charlie Francis, and Bob Ward. Each of these great coaches has put together various books on the subject of speed training. Check them out at Amazon.com!

You won't be able to gain strength as quickly if you are doing large amounts of running. But, if you are an athlete it comes with the territory. You have to run, and, you have to be strong. The key with surviving and ultimately succeeding with this type of schedule is to make sure your recovery levels are at their peak. You need to be sleeping 8-10 hours every night. You must eat nutritious meals 4-6 times per day. Each one of these products will help to maximize your recovery ability as well as increase your performance in strength and muscular endurance! If you give your body the fuel in needs for high performance you will reach your goals.