I’m a freshmen in high school and I would like to know if it was possible to run a 50 by the spring. I currently run a 56.08. I am very optimistic on my season ahead as I will probably letter freshmen year. My overall goal is that I can run a 48 by senior year.
I don't know, can you?
Just put in the hard work and whatever you run will be good.
Jimmy almond wrote:
I’m a freshmen in high school and I would like to know if it was possible to run a 50 by the spring. I currently run a 56.08. I am very optimistic on my season ahead as I will probably letter freshmen year. My overall goal is that I can run a 48 by senior year.
Set some goals.
It's unlikely that you will run 56.08 the first race of the season as it will be cold and windy.
You need to prepare yourself for that. You can have a goal to beat certain people on your team
who you have beaten before.
Then after that just try to run a personal best in each race while realizing that will be very hard to do.
You want to workout all year long. As a freshman I recommend playing a variety of sports.
Then maybe in January you can start with a schedule like this:
Monday: Skip Rope; 5 x 60 at 80% effort
Tuesday: Running Drills; 2 mile jog
Wednesday: jog one mile; 5 x 200 at 38-36-32-30-28 with the second 100 of each faster than the first 100.
Thursday: Running Drills; 2 mile jog
Friday: Skip Rope; 5 x 60 strides; Flying 30s; (This might be impossible in the winter but it is a good idea to
have some days where you are working on all-out speed development.)
(Stretch after practice daily.)
In February you will want to mix in some uphill and downhill workouts on Wednesdays.
In March it might be a good idea to add 200s and reduce the amount of rest between each.
The 400 requires a lot of speed and work on acceleration as well. But you want the jogging days for
recovery and also for aerobic development which is still important so you can recover from fast runs
on workout days. Skipping rope is a good way to develop leg speed!
Jimmy almond wrote:
I’m a freshmen in high school and I would like to know if it was possible to run a 50 by the spring. I currently run a 56.08. I am very optimistic on my season ahead as I will probably letter freshmen year. My overall goal is that I can run a 48 by senior year.
Keys to the 400 are:
1. Race strategy
2. Leg Speed Development
3. Explosive Power
4. Specific Speed Endurance
5. Acceleration
6. Toughness
Figure out how you will develop each one of these and which ones are the most important.
It is pretty rare for a high school freshman to run 50 flat. I ran 56 in 8th grade off of almost no training, but still only improved to a 54 as a freshman. I didnt run 50 flat until senior year.
Start with more modest goals, work really hard, and set new goals as you beat them.
Jimmy almond wrote:
I’m a freshmen in high school and I would like to know if it was possible to run a 50 by the spring.
No way in hell.