IS IT POSSIBLE FOR BEGINNER FEMALE SPRINTER TO CUT OFF MULTIPLE SECONDS FROM 200m TIME?

sprintingjourney wrote:

Hello, I’m a 15 year old beginner female sprinter...I just started track and field earlier this spring. My times were really bad because I’m a beginner and I have zero experience with sprinting (and no I am not going to do middle or long distance)...I REALLY REALLY REALLY want to shave off multiple seconds next spring, so because I’m a beginner, would this be possible? I’m in healthy condition and weight of course....Should I run after school on the road to get in shape? And no I don’t have a coach, a track, or weights to use at the moment..

I weigh around 126 pounds at 5 foot 10....

Switch to distance running

Stop making so many threads; it won't get you any more serious replies.

Since you're a beginner, gains will come with just consistent training. That's all you ahve to do at this point; just make sure you're putting in consistent work.

This could include one session a week working your top speed (eg 5x40m with 4 minute recovery, run the 40's all out, or flying 30's. If you don't know what flying 30's are, look them up, they're very easy to understand and implement)

Also once a week, do 150m-400m reps anywhere from what feels like mile pace to 3000m pace; the effort aerobically should be hard but not straining, and the purpose is to work general endurance and stamina.

Once you get later into the season you'll probably begin to do harder sessions, but that's something your coach will advise you on. If you don't have a coach, buy a training book for sprinters; it'll do you much more good than asking questions on a forum populated by distance nerds wanking it to donald trump all day.

sprinters are born and not made

anyone can improve, but it might be futile if you're as bad as you claim. Switch up to middle distance

Either that or choose better parents next time

Thanks dude, I really appreciate it(not sarcastic)...finally a serious informative response from someone in this website...may I ask, what event do you do?

My reply was serious. Running distance sounds more fun than lifting weights and doing 5 x 40m on the roads by yourself all winter.

sprintingjourney wrote:

Thanks dude, I really appreciate it(not sarcastic)...finally a serious informative response from someone in this website...may I ask, what event do you do?

Glad I could help. I'm more of a 400m/800m runner; I'm nothing special though, I just know some of the basics, that's all. I could probably do sub 26 and 56 or 57 if in good shape; just starting back up so I'm probably slower than that right now.

If you really want a good resource on sprinter training, search up Nick Waddell and Athlete X on youtube; they have LOTS of information on sprinting training and strength routines and pretty much anything to do with training for the sprints. Besides working your top speed with 30m-60m reps with long rest and general endurance with 150m-600m reps, the only other thing I can say would be good to do is once or even twice a week to do a 20-30 minute jog followed by some strides (in the early season especially) for endurance/fitness and speed maintenance.

Good luck with your training and don't take any of the trolling you see on here seriously.

Hey it’s me again...i am two days now into my training....first day i did 4 hill sprints and a leg strength workout...,second day i did 10 short hill sprints with 2 long hill sprints after that, and then a core workout after that...what do you think? I’ve been trying to measure out four hundred or sixty meters, but I have no idea how to....so I’ve been doing this....:/ are these workouts fine? What else do you think I should today and the rest of the week without a track?

Pretty good, but I'd keep any work you do on top speed restricted to once a week for now; trust me it's enough. I'd do 6 or so reps of 6-8 second hill sprints once a week. If you want you can alternate every few weeks and do them in a flatter service. Don't worry about distance, just make sure the effort is somewhere around 6-8 seconds long and you're getting at least 4:00 recovery in between. Maybe don't overdo the lifting either, keep the sessions productive but manageable. Once a week do :45-2:00 long reps at a hard but fairly comfortable pace with. 2-3 minute recoveries to work on general endurance. You can supplement this with a 20-30 minute jog with strides after once a week as well. Besides that, you should just focus on being consistent on the off season. That's all I really have. Make sure to look on YouTube for either Jared campisi or nick Waddell or athlete x, they have so much useful things on sprinting training or better yet look up Clyde hart or get a sprinting training book for more info as my hobby jogger ass doesn't know much more beyond this . Good luck, and don't get injured! Rest if you feel soreness or niggles coming on!

*flat surface*