I know nothing about track. I run a few ultra marathons each year, having made the transition from the couch and the bottle about 5 years ago.
My 9th grader ran indoor track this year between fall soccer and spring lax. She ran 60.5 in the 400 (not offered at many meets however) and may have gone under 60 in a couple of races as she anchored the HS 4x400 team.
She has had no proper coaching and I'm wondering what she can do over the summer to improve. She'll be working out with the soccer team all summer starting the last week of school, with two-a-days from Aug. 1 until the start of school, so fitness won't be the issue. Is there something she can do once or twice a week to help her improve her 300M and 400M times?