Question:i want my times to be
100m-13.0sec
200m-24.0sec
400m-58.0sec
i have 3 months
Answers:
What should someone do if they run one fourth of a mile in 3.3 minuets and want to run it in 90 seconds?
You times don't quite match up. The 100 time should be faster to run the 200 time and your 400 time can be faster with that 200 time. You need to work on different things to sprint these distances. You need to do intervals for speed and form, distances from 40 to 150 meters. You must do stress speed work up to 250 meters, and also 300 to 450 meter work. Break your training into cycles. You can do speed one week, stress and endurance the next so your cycles can revolve around a month. Start with repeat 450, do 2 to 3, come through the 400 at about 5 seconds slower than you can race a 400 now and then run as hard as you can for the next 50 meters. You hope that each section will be the same speed. Your hard effort on the last 50 may make it possible for you to run that part as fast as each section of the first 400 since you are running those sub maximal. You can do a pyramid. Run 300, 350, 400, 350, 400. Run each one at the same rate or speed and see if the down is the same as the up was. Run a step down. Go 450, 400, 350, 300. All of these are 80% with 4 minute rest. Run 85 to 90% through 200 to 250 meters, do 4 to 6 with 2 minutes rest. Do 10x 150 as fast as you can, getting faster with each run and walk back for rest. When you are doing 40 meters come out of the blocks practicing your starts and building up to the 40 meters. Do this on the straight and on the curve stagger.
Please Help!!!! Track and Field Question?
cardiovascular excersizes
Racing flats?
though doing cardiovascular excersises will help the best thing to do is to find a club or someone to coach you . This will help your speed but most importantly your technique
Running - Is it possible to dramatically lower my times in 3 months?
Ladder repeats are really good.
Do repeats like:
5x100, 5x200, 4x400, 5x200, 5x100
Then do a 1 mile cool down. (meaning run an easy mile)
Hope this helps! :)
Form question!?
Pyramids. Five 50s, five 100s, four 200s, three 300s, two 400s, one 800. Sprint them as fast as you can then walk back to the start and start the next one. You'll need to take a minute in between the longer ones to regain your breath but don't rest too long.
Intervals. Sprint 100, jog 100, sprint 100, and jog or walk the next 100. Do this for two or more miles.
Weights. Work out your arm, abs, and legs.
Don't forget to stretch and cool down after each workout.
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