I am looking for a good workout to take my 10 yr old daughter to the Regional Meet of the USATF July 7-10. I'll like some of her current best times so you have an idea where she is at.
100m - 15.83
200m - 32.23
400m -1:13.20
800m - 2:49.70
I'm trying to get her 800m time in line with her 400m time. She rarely runs the 100m or 200m, but I was just showing times. I consider her more of a sprinter running the 800m. I am always trying to variate the workout, but I rarely just make her run 30-40 minutes. She seems as if she needs more stamina during the race, she is usually losing her leg kick at around 500m, but somehow has a kick at the 150m mark. Here are some workouts we run.
1-1000m x 2 (3:53, 3:56) 7 min recovery, 200m x 2 (35, 37) with 1 min recovery
2-400m x 6 with 1 min breaks (1:24, 1:25)
3 -300m w/ 100 jog recovery w/ 7 min break x 3or4
4- 100m x 6 at 16 w/ 1:30 recovery
5- 600m @ 800m pace for reps at 6-8 min breaks.