I am a freshman heading into my first year of track. I am looking to drop my 200 and 400 times. My 400 down from a 59 to 55 and 200 from a 24.8 to a low 23 high 24. I need some workouts to do. However, in my town we do not have a track available in the fall and winter. My school also does not have indoor track. This means I am limited mainly to a weight room and treadmill. Any ideas? Much appreciated.
Sorry, I meant first year of highschool track.
workouts are pretty much flat out impossible on a treadmill. 1. You probably should have been doing XC if you were serious about keeping in shape
2. Find a track or section of road and measure it. do regular runs as well as intervals.
3. do lots of 200s and 400 repeats, as well as 100s.
Any good hills near you?
I would say don't bother with the treadmill for a while unless you do some recovery jogs on it. Maybe you could do some tempo on it (in the sprint sense, like 400s at 12mph, though don't over emphasize these)
I would focus on weights and short sprints/accelerations. You could do these indoors on a basketball court (or outdoors on a field if it's ever warm)
Bad thing is I live in Illinois. This means I have until maybe the end of November to do anything on streets/hills/sidewalks since there will be 7 inches of snow everywhere. I have ran around 3 miles a day all summer.
Try looking up some of Michael Johnson's training logs. There has to be something out there.
I actually would avoid Michael Johnson's schedules at this age/stage in your training. His training was based on taking his already blazing speed and extending it (while also keeping him uninjured). You should be focusing on speed development right now, and so you should emphasize short, explosive work, (top speed as well but that can wait til the spring). An indoor court is probably a good length distance to do short sprints with ling rest. I would actually visit the Charlie Francis forums for some good advice (I know Ben Johnson was a doper but a lit of the contributors there are excellent)
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