I’ve heard a world class 1500m is able to run a 100m in 11 seconds. And I’ve read lately, the best 10K runner’s in the world can do 10x200m in 23 to 24 seconds.
If you were a former 3K runner in high school but wanted to get FAST over short distances, how would you go about it? Is there a peticular way of training someone who is more slow twitch?
BTW, would the Charlie Francis system work? Where can I buy it if it is applicable? (I only looked at the forum so far.) 
same principal. If you want to run fast you need to train fast. SPECIFICITY
The body will adapt.
I agree with Quickazhell.
Additionally, the only way of determining muscle fiber type dominance is a biopsy. Unless you have had one, don’t be so sure that you are type I dominant. You may have just encouraged, through training, your type II fibers to adapt to the aerobic workload, thus respond in a slow twitch manner.
Now go speed up you MU firing rates.
James Smith
I find it takes me like 20m before I start running fast. So, if I wanted to train to get faster, should I do a “flying start” 30m or just a 30m? I mean doing 30m fast during a 60m.