I run the 200m,300IH,400, and then 4x1,2,4 relays. Im a sophomore in highschool and i'm running varsity. my track practices consist of maybe 2 200's 3 300's and a 400...if we're lucky. i know that those workout are pretty much useless. i need harder workouts for those higher distances. i run a 53sec 400 and i want to bring it down. what kind of training should i be doing?
205329
at 53 sec (assuming you're a guy) you should try and do some 600s and 800s.  having a good 800 makes your finish stronger- you lose a little bit of power, but you can keep your power very well.  world class 800 runners can do 45-46 sec. 400s.  you should try to shoot for 2:10-2:20 in the 800 and see how it works
560174
Cross country and track. I know they seem really hard, but it is sooo much fun if you enjoy running. You make tons of friends, and you get so much out of it if you put a lot of effort into it.
490520
Track season is the greatest time of the year, next to basketball of course.\n\nTo improve your time, you need to be sure to get in plenty of miles--even though it's not a long race, miles help any runner above the 200m.\n\nAlso, don't forget about the quick stuff. A 200-300 yard hill is an excellent workout for middle distance runners. All out, all the way up.\n\nRepeat 200's, 300's, 400's, and 600's are crucial too. (Obviously not all at the same time)\n\nA big part of running well, to me, is having someone to run with. Take a friend with you, and if they aren't as fast, give them a head start, and work to catch them.\n\nAs far as diet goes, make sure you consume enough calories--a big mistake that a lot of girl runners make. Make sure you have a good balance of carbs, proteins, and fats, too. Also, make sure you get plenty of iron. Too many runners have collapsed because of anemia. Hope this helps! :D
531894
I would recommend interval running.  Start out at a pace you can comfortably maintain for, say, five minutes and then run as hard as you can for one minute, then carry on at your comfortable pace for 5, then beast it again for 1 minute etc etc...aim to do this every other run.  Your 'other' run should concentrate on endurance so run a set distance at a steady pace and watch your times reduce....hope this makes sense...it's hard to explain in type
273598
If you do XC in the fall, you'll definitely have the endurance base you need to succeed in the 800 -- and playing basketball will help you to maintain that fitness through the winter.\n\nAs far as running a better 800 time, you should try going out faster and seeing how well you finish up in.  If you're able to run even splits, that means you definitely have the endurance aspect of the 800 down, now try to push yourself a little more on the first 400.  maybe go out in 70 and see if you can come back in 75 still.  Even if you end up running a 70/77 that's still 2:27.\n\nAs far as running distance next year for track, that won't necessarily help you very much.  It seems like you have the endurance, but you need to do speed work.  I suggest asking your coach to put you on a middle distance plan.\n\nDo some distance in pre-season, and as the season goes along, start incorporating speed work more and more.  This will help you first to get your distance base, and then to build up your kick.\n\nGood luck.
600999
I'm on my high school cross country team and I'll be a senior this year. Running is all about consistency. If you want to peak during your season, you have to train consistently almost everyday during the summer. My suggestion would be train till you can run 30 minutes non-stop comfortably. Remember to push yourself now and then. If you're too comfortable, you're not working hard enough thus you won't get better. When the season starts, be sure to really push yourself during practices. With this in mind, do not and I repeat do not forget to rest. Otherwise you'll really wear yourself out. In the end, you gotta keep running. If you rest properly and train wisely, you shouldn't be worn out. Endurance is built up little by little. You may be tired of running mentally... for example at the end of my season I'm usually asking myself why I choose to put myself through this, but the more you run, the better your endurance will be. I hope this makes sense. if not let me know and I'll try to make it clearer. happy running!
134945
I personally run the mile, as a highschool Track runner, so I know what you mean. I can tell you this-nothing anybody says on here is going to help you. Maybe you're like me...and one day it will just click. I had a really funky day once...and I got like a 5:24 in the mile...and as I came in for the last hundred meters...I ran into a guy and fell. I later bombed in my 3200 meter also...I decided that day I'd never accept that again, and since then I have been training my hardest. It needs to come within-figure out what can do this for you. Athletes aren't just talent, they are motivation.
251912
I am in high school and I am a freshmen girl (15). I can run it in 2:30. Most of the other freshmen can run in the 2:40's. If you can run under 3 minutes as a 14 year old, I think you are going to do great when you get to high school! I think a decent time for you without training too much is about 2:55. If you train everyday... I think a good time would be in the high 2:40's. I am not sure exactly because I don't know if your school has track as a sport or if you train everyday. But like I said before, if you can run it in under 3 minutes, you are going to do awesome!\n \nGood luck when you get to high school! Hope this helps!
147225
I am on a track team, here is what I advise you to do. I don't know what kind of build you have, height, etc, so this is perhaps a generalization. I would for starters, try building strength in your legs. Do what are called Stassi Squats, which is keeping your feet spread and parallel, bending down at a 90 degree angle, and with your back as straight as you can make it. Hold this for a minute. Repeat 4 more times. You should also try 20x100 meters as hard as you can. By the way, 52 is a good time, a very good time. You should strive for better, always, but on the way be proud of yourself for being able to run that. I'm a distance runner and I wish I could do that.
387972
Bag the weights they are not the best thing for distance running.  I use to run repeat 1/4.  Here was a typical speed practice for me.  7-10 LSD then to the track after about a 10 minute recovery jog.  I would then run 1/4 under 65 until I hit 20 or if I went over 65 on anyone of them.\n\nA good friend of mine swears by sprints up hills.  I also Incorporated this when I quit running and started coaching.  Had great success with it.\n\nI also found that I could reduce my mileage if I upped my speed.  I would do my training miles in a sub 6:00 minute pace.  That way if I had an hour I knew I could get in 10 miles.  Yeah, there were some days I went to work smelling bad but I got my 10 in for the day!\nThe speed issue is so tough because of the increased risk of injury.  It is a fine line but once you get there it is like magic.\nBest of luck
238659
i am a sprinter and my coach as my do lots of 25,50, 100 spinting, but when i half to do my long distance she tells me if i make certain times(depends on age) i will go faster in sprints, i run 5 miles a week and rolerblade 10 for out of the water, try watching what u eat and make sure u have ur tenquire down. just do lots of 30x50 it helps alot. the better long distance the better short diseacnt
657241
Play Fullback or tight end.  Next join the track team and work as hard as you can.  Next thing you know you'll get a little quicker and can be even better.
336127
If you really want to play and you're willing to dedicate yourself to it, then yes you should try out. Don't worry about your size (at least not at this point). Get yourself into shape before tryouts/summer practice. Obviously strength training is important, but you need to work on your stamina and agility. Work on both distance running (a mile or two a day, work your way up to it if you need to) and short and mid-length sprints. For sprints, you want to run about 100 yards with about 30 seconds in between sprints, and a total of about 8 - 10. Running up and down bleachers is also a great way to get your legs into shape. As far as agility, work on running backwards while making sure to keep your balance and not shifting your weight back. Other than that, the best thing I can suggest is to talk to one of the coaches. The vast majority of teams have a "voluntary" off-season training program. If you can get into the program, the coaches will be able to help show you what you need to work on. It's also good to get involved so your face gets seen and the coaches start to know you. Of course, that can work against you if you slack off and don't work hard while you're there. Good luck, work hard, and have fun.
435592
At the high school level, the date we could actually start practicing was set by the state.  Months before that the coach got us together for conditioning.  We ran 220's (1/8th of a mile sprints) and it was a fantastic way to get the coach to notice if stayed at the front of the pack long before we got our hands on the ball.\n\nAt Junior College try outs, we did suicides, and again staying in front of the pack was a good way to get noticed by the coaches.  \n\nIf you can't run you may want to play baseball or something.
332278
Run 600s or 800s to help build your endurance so you'll be able to go hard for te majority of the meet. Work on having a good stride for the back stretch after you come out digging hard...be motivated and happy
295767
I think you are right; it isn't fair. For distance races you are probably going to pass people on the curve anyway but it DOES matter like you said. I think it matters a lot in the 4 by 4. I always hated running the 2nd leg because I would have to run a couple extra feet and it would add on to my time :(. But just try not to worry about it because you are going to end up running a few extra feet anyways if you want to pass someone. God luck in track!
487642
Lots and lots of running! That's the only way to really improve your times.  I run the mile in school.\n\nYou want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:\n\n1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.\n\n2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.\n\nIt's tough to have the commitment , but try your hardest and you willl improve.  Find some time during the week to run and MOST importantly, have fun!