I’m a rising senior in high school who has done track (both indoor and outdoor) for the past two years, in addition to XC. I discovered, the hard way, that I simply wasn’t built for distance running, but I’d like to pursue the 400m and 600m for my last year of high school and try to run some solid times, even if they aren’t D1-caliber or phenomenal by LetsRun standards.
Anyway, my PR in the 400m is 54.41, which I ran this last spring, and in the 600m it’s 1:34, which I clocked this past winter. As you can tell from these times, I’m more of a speed than endurance guy; in fact, my speed endurance is rather pitiful, but I’ll do what I can to improve it.
My current summer workout schedule is this:
Monday: 8x200m @ 28-30s with 1 min rest
Tuesday: Arms and chest in gym
Wednesday: 5x400m @ 65-70s with 2 min rest
Thursday: Back and core in gym
Friday: 2x600m+1x400m at 1:40-1:55 then ~65
My plan is to keep alternating track and gym workouts during the summer, and then continue doing them independently for the Fall (I decided not to do XC). I’m definitely planning on amping things up when track season rolls around in order to chase the aforementioned goals.
So what suggestions do you guys have about this off-season workout routine, and what would you recommend I do during the season? Do I need more speed work? More volume? Less reps but at a faster pace? More mileage? Less rest in between reps? Any help you guys can give to help me hit 52s (maybe lower!) and 1:28 this next year would be much appreciated.
Thanks!