Decrease my track race times?
Question:so i want more than life to qualify for state next year!!
I need to drop my 400 meter time 3.5 seconds what workouts should i do im going to run cross country and a summer running camp but i have from now to June 16 without any organized runnin any good workouts i could do on my own??
Answers:
What time is it recommented to run in the morning ..??
Well, assuming you have time to train, I would suggest running between 3-5 miles a day to build your endurance. Add a little light fartlek for giving you needed speed bursts. Try doing 45-seconds, 1-minute and 1minute 30-second bursts. (45-seconds should be at your comfortable 400-meter speed meaning not flat out, 1 minute burst would be comfortable 600-meter speed, and 1-minute 30-second should be 800-1000 meter speed). Do this only 1-time per week. (Say Wednesdays).Also add in 1 day a week of hills. Find a mile that is gradual and about 600-meters in length. For now, do 2-3 X easy run of the hill and 2-3 times medium effort. These will be done at the end of your training run.
Main thing is not to work-out hard during these speed sessions as you are only trying to maintain/build up your speed for this fall which will carry you over into the spring.
Saturdays should be your longer day of 5-7 mile training run.
What you want to do is get you ready for x-c training which will get you ready for spring track. So be gentle now so that you do not peak at the beginning of x-c race season. Just do work-outs to maintain your current fitness.
Avoid winter indoor meets unless you MUST do them. Winter should be for base building for spring track. And although a lot of athletes do indoor track, to me winter is to get you ready for outdoors.
Does just basic jumping rope help to enhance running skills?
i would do alot of ab workouts... i have pleanty of good ones but im srue you got some good ones too so i wont send you them (unless u need them) otherwise just run alot of hills (both up and down) (up will give u strength and speed and down will increase your strides) then do a good mix of distance running to increase your endurance and sprints to increase your overall straight line speed. I would also try to run as fast as you can for as long as you can then take a short break and do it again (about 5 or so times)More Questions & Answers...