What size spike for rubber track. i run the 200 if that matters. the spikes that came with the shoes were 6mm.

Answers:

all spikes on rubber tracks need to be small. I don't speak meters, but 1/8 inch is usually acceptable length, some tracks allow 1/4 inch.

In shape for the Track and Feild season...?

I am a short distance sprinter (100-200m) and I prefer to use 1/4 in. spikes and all tracks I've competed at allow them (except some indoor ones that don't let you use spikes at all). I personally prefer them over the 1/8 in. spike because the 1/4 in. ones give you a better gripping on the track and helped me dramatically with my starts.

How much can I expect to improve?

1/4 pyramid or smaller

Should I support (paid) my friend to go in a fun run.?

1/4 in.

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