Lacking Something...

So as you guys probably know, I'm a sprinter moving up a bit. (800/XC)

In the 100- I've had the same time for 2 years
In the 200- I'm slowly getting better, but I loose speed at the end.
In the 400- I'm good to the 100m mark, then my arms start to tighten up and feel a little shakey.


So... in the 100 I need to get faster.
In the 200/400 I need to maintain speed.


Is there something called speed endurance, or will normal endurance help?

How do I increase stamina to help me stay strong in sprints/mid?

i would say just work on holding sprints for a long period of time almost like a tempo run type thing. but what do i know.

Do sprint repeats like 100m repeats.

What I've heard, when I attended this talk with very successful coaches, if you have trouble towards the end of the race do repeats a little longer. So do 500m repeats starting out a little bit slower then finishing fast, That will give you confidence and strength. If you know you can finish strong at the end of a 500 or 600m repeat, then you know you can do 400m

a little core and strength training would do you some good, too.

Thanks guys! We did 3s and 5's today and I did steady pace to last 100 and then I gave it all I had. - made me feel better already!

For arms I usually do dips and pushups. What else can I do?

that should be enough.