I'm a freshman running track in college. We start officially in Dec but Im not sure what I'm fit to run. In high school i ran the 800 (2:05) the 200 (23.1) and my main event the 400 (50.9). I want to run atleast a 48.5 this year along with a 1:55 possibly. Im small in stature( 5'8 130) so should i concentrate on weight lifting/endurance/speed? Ive never really did weights or have had a real coach so this is why i ask. Any tips or help would be greatly appreciated. Thanks
a 48.5 400m will require some real sprint speed (I'm thinking around ~11.3 100m capability as a bare minimum)
to make such a jump with your stature and build you will need to hit the weights, do some hill sprints and short work to build top speed
You don't run cross country?
Either way definitely ask your coach. Any coach that cares about their athletes at all will have an off season training schedule for an athlete that is motivated. If for some reason you can't get a training schedule then lifting weights, building a little base, and doing something like 40m hill sprints or plyometrics can never hurt.
So a 48.5 isnt reasonable in a year? What do you think is possible in only a year? Ive never really have been the lifting type so i apologize for all the questions but what would you recommend as workouts for weights
@Mush no sir to XC. We have an off season schedule but i feel it isnt benefiting me at all. I did more by myself in high school honestly
I wouldn't say its impossible, but its quite a big leap. If you work hard enough and train right you could very well get down into the 48 range with time.
Can you post what the off season schedule says you do?
Im willing to put in the work but I'm not sure where to start honestly since Im in such a weird stage.
We dont have a schedule on paper but it looks something like this
Mon- Brazilians which consist of running maybe a 100 meter and doing core ince we reach a cone, we normally do that 15 times.
Tues- We work on technique/ later at night weight room
Wed- Off
Thurs- Speed/Technique Weight room
Fri- Conditioning 3o min run/Polymetrics
Sat- More weight conditioning
Those aren't terrible exercises for conditioning actually (definitely not too intense but good stuff)
Ask your coach if you can add a few aerobic runs and some hill sprints. Maybe pool work too
I agree, I just dont feel I am getting anything out of it. I just want to be pushed since i never have really been. Also my senior year was my first year using blocks so I still think i have more potential
It certainly sounds like you have more potential. Remember though to be ambitious but not too ambitious. Consistency is the most important thing.
What was your training like in high school?
Yes sir, Honestly in high school I trained myself. My coaches didnt know anything and didnt push me. I worked on my endurance the beginning of the season running miles then indoor had came around and i had no speed so when outdoor started i focused on the little things like technique and speed. I did 300s mainly and tons of ladders. But like i said ive never really worked in the weight room so i feel i have alot left