For distance guys its usually mileage, but in the winter what do 200m and 400m runners do? lift alot? start speed?
For distance guys its usually mileage, but in the winter what do 200m and 400m runners do? lift alot? start speed?
Since you didn't mention 55/60 or 100, I'm assuming you are talking about people in high school lacking "football speed." Most pure 100/200 guys are playing football in the fall, lifting a lot of weights and doing a lot of sprinting on grass.
If you're not a FBaller, I'm going to suggest that you do the same thing, minus the contact. It is very common for 400 people to run (jog) 20-30 minutes twice a week in the fall, and it is also not that uncommon for 400 and 400/800 guys to run cross country (but not high mileage).
(1)Pull/push sleds just like the football guys.
(2)run hills
(3)lift weights
(4)intensive tempo (80-90%) over 300-600 meters for 200/400 guys
(5)short sprinting on grass
Lots of tempo/endurance type stuff, like 800m repeats with 3 min rest for example.
Lift weights once or twice a week, no running in the fall for me, but during the winter I'll do one track workout per week at he indoor facility, usually 3 x 300m with 3 minutes rest, fastest possible average, in addition to lifting weights once per week.
eat and sleep