I recently ran a freelap electronic 10Fly (30m run in) of 0.97 indoors When trying to improve a 20 Fly, is there a maximum amount of reps one should do in a session or can you for as many until the efforts start to slow?

So I have PR'D every time I did a 200. Note I just started track and I wear no spikes when running. My first time is 35.5 my second time 31.2 my recent is 29.5 at this pace do u think its realistic for me to get 25 or 26 in a month and a half after I get spikes.

What is the quickest way to recover from injury

Hey I just started doing hurdles and I have a fear of falling. I’m also not sure how to get the form of hurdles down. My trail legs is my right leg even though I’m a righty it feels more comfortable that way when I sprint into the hurdle. My coach says I have a tendency of leaning back when. I jump into the hurdle because I’m scared and he’s probably right about that. How can I do a hurdle when the hurdle height is taller than where my legs meet.

Is there any stretches that I should do before I run that helps stretch the groin area. When I run and sprint I feel groin tightness near my thighs/hip area.