I need some advice (contest in july 2015)

[Rayzen]

Hi! I'm new here.

I want to ask you about some advice about a contest that i will sustain in July, this year.
So, i need to run 1000m in less than 3:45 min. Also, i need to train speed, because i need to run (for speed challenge) 50m in less than 7,2 sec.
What type of training do I start?
P.S: I have 1,80m and 65kg.
P.S2: Sorry for bad english.

Thank you!

[Boss Man]

Hi Rayzen, good to talk to you.

Focus on strength training, sprints and also acceleration from a standing start.

[toddhicks209]

In addition to doing lots of sprints, do weight lifting that mainly focuses on explosive muscular training.

[Rayzen]

Thank you a lot!

Can you give me some examples of exercises?

[Boss Man]

Compound movements, like Deadlifts, squats, lunges, cleans bent over rows, cable rows, wood choppers, dragon flags, face pulls, military press, bench press etc.