so i just got done my freshman year of high school and ran what i believe to be good times for a freshman but im looking be get alot better in those events and would like to what i could do it get better
PR'S
100 11.6
200 24.11
400 55.00
weekly work
monday 600, 500, 400, 300, 200,100 then lit
tuesday 2 400's 3 200's 4 100's
wednesday pre meet then lit
thursday meet
friday 10 strides then lit
what is lit? lift?
its lift im sorry
Dang dude you really suck. You're pretty slow.
those times are pretty good
is their any thing i can do to get better at them mainly the 200 n 400 i would like to run a 22.76 b4 i leave high school
if you are not fully physically matured you can do nothing and will smash your goals....take it from someone who went 13.4->10.5
otherwise you can keep it simple just stay in shape and healthy...DO NOT OVERTRAIN
for the 400 just get your general endurance up for now and make sure you do 3-4 speed workouts per month to keep your speed sharp
your workouts plus a decent lifting schedule - squats deadlifts,bench pull ups, core work and later on when yoi get better olympic lifts will work
Get a coach!!
too much lifting for summer. at this point in the year you probably shouldn't be running in meets either.
now, you should be doing workouts that touch on your aerobic capacity and increase endurance.. workouts like 8x400 at just a little over uptempo pace (probably 1:15 or so for you), 20-30 minute uptempo runs, 16x100 with jogging in between, etc.. and lift high rep/low weight twice a week. you can also mix it up with some hills/stairs/all-out 500s/600s every once in a while just to keep it fresh.
do core work almost every day also. summer is all about maintaining what you have, attacking your weaknesses (obviously one of yours is endurance) and injury prevention.
Okman wrote:
Get a coach!!
i have one but i really dont think he knows what he's doing because the lifts he made me do were for football and he is also the head football coach but i am no longer playing
ps what are some of the work outs that you guys do to get faster
if your coming from the sprinter side your speed workouts are not all out 500s they are short 10-40m sprints with 1 min/10meter rest. Max volume per session around 300m. Start with 10m repeats then when your proficient progress to 20 then continue till you reach 40...no need to get any more complex than that right now.
My Opinion- it's easier to train endurance than speed. You have good natural speed so if you just do 4 sessions per month you'll be in a lot better shape speed wise than your peers. The meet day could be used as a speed session or even a test. You can gain endurance with intervals like what others have posted but trust me when I say if you're still maturing you can do almost nothing and improve. It's better to keep it simple and safe and undertrained than over train. You don't have to do any serious lifting but it is important to get stronger just work on the basics this year and build a base. If you are not a sprinter then the advice may be different but the info you put up indicate other wise.