I'm a very, very slow runner

Why do you need to be fast in sprints, do the mile, do the 5,000 meters none of them are fast in 100 meters. Do the 10,000 meters.

 

Wind sprints.
Big power weights ruined my brother and his soccer playing.
I just ran long distances and stayed slow in sprints...sprinters coudn't run long distance.

 

If you mean using weights injured your brother it was your brother's fault. Weight training is safe as long as you actually know what you're doing.

 

No, I mean his legs got too big from power lifting, and he lost his speed.

 

when squatting go ATG. when below parralel your tibia is actually stronger then quarter squats so it is much safer

 

Thats your bro training incorrectly, nothing to do with weights.

 

I can't be bothered reading all the posts. Sorry for my lazyness.

I was in the same boat as you not that long ago, couldn't run fast to save my life. If sprinting and not long distance is your problem then do loads of sprints and hill sprints. It's that simple. Worked wonders for me.

 

................Believe it or not, longer distances do indeed help with speed, even if run at a relatively slow pace, because it helps strength and stamina. By this I mean running fast over distances like the 5000 and 10,000 meters, not sprints.

Speedwork is necessary too; I do speedwork on Thursdays, and alternate weeks; one Thursday will be mile repeats on the track, the next Thursday will be a 45-minute tempo run, at about 7:35-7:45 pace.

 

Some olympic lifts are really good like the clean and jerk, gives good explosiveness takes time to get technique right though

 

Yep, gotta do speed work not just LSD (long slow distance) runs. I was a slow runner before I started mixing in interval sprints, HIIT sessions and fartlek runs. I found this out by accident. I was always doing long runs but while I kept increasing the distances I could run, my speed was pretty much constant or increased very gradually. I then did a 1 mile race for charity and ran as fast as I could. On my very next LSD run (about 5 miles) I knocked 30 seconds off my average mile time and was able to keep it up for the entire distance. This had a much bigger impact on my speed than simply doing squats which I was also doing.