Freshman mid-distance runner with some questions.?
Question:Im a freshman in Highschool and have been running for about 2-3 months and my
Mile time is about 5:40
800m 2:25
We are still early in the season but how can i get better i want to run under a 5:30 mile and around 2:15 800m..
and for off-season should I run Cross country?? will that help my times alot??
How fast do you have to be to get a scolership in track??
Answers:
On the long runs you want to start out at 45 minutes then go to an hour, then an hour and a half, ending at 2 hour runs. You should NOT run at anymore of a pace at which if you have a running buddy you should be able to have a normal conversation with them the entire time with no gasping.
On the 400 Intervals you should do paced 400M runs at about 72 seconds each with a 200M brisk walk in between 400's. This will help you find your own mile pace.
The 3 mile time trials are self explanitory. You just set a goal each time around. Start at about 19:00 then try to drop about 10 seconds everytime. Do that workout at least 2 times a week.
Now the 800 is alot different training if you want to really excel. It was my main thing in college. To get a smaller school scholarship you need to get down to about a 2:10 open or a 2:08 split in the 4X8. Some great workouts to do are 200M Intervals, hills and 1200M Time Trials.
The 200M intervals serve to the 800 what the 400's do with the mile. Helps the legs get used to sudden change of speed. On these you sprint for 200M then brisk walk for 100M then repeat 8 times.
On hills you just need to find a semi-steep hill somewhere. Do sets of 10 hill sprints up and walk yourslef down hill but when you are walking try to walk comfortably. Even though you will feel like it when you are walking back down DO NOT just let your legs loose and stomp on the ground. That will cause you to put too much stress on your legs when sprinting back up. Start off with 1 set of ten a day then after a week do it 2 times a day but well spread out. I used to do 10 before school then 10 after practice. That will help the strength of your legs for the last 400M of any race really. Makes the kick unreal.
The 1200M time trials are the same thing as the 3 mile time trials except much shorter and faster. You set your own 1200 time. For you I would say about 3:45. Do that 2 times a week dropping about 3 seconds each time you do it.
If you want to be a great mid distance runner it takes more time than any of the other events to perfect. If you can get that 800 under 2 minutes you should have some bigger school knock on your backdoor when you get older. If you want to focus on the mile you really need to shoot for 4:35. It seems really far away, but when I was a freshman I ran a 5:30 mile and 2:35 800. When I tore my PCL in college I was at 4:21 and 1:56. Anything can happen if you stick with it.
Definately run cross country, that will help you out tremendously...I would try to get your mile down to under 5 minutes if you want a shot at a scholarship...set goals for yourself, reach 5:30, then aim for 5:15, etc etc...good luck
I'm running for a good charity so would anyone like to sponsor me to run the Beijing marathon?
Yes, run cc. It will keep you in shape. allways be working on your breathing tecnique and your running form. Also, make goals for yourself and don't give up. I ran distance and cc my freshman year. 4:55 mile time and 17:00 5K but i stopped running my sophmore year. stupid, I knowp.s. stretch alot!
What's a good track time for the 2 mile?
Yes definitely do Cross Country, because when you run, there is NO OFFSEASON! lolYou have a lot of talent especially in the 800, that is a great time!
To get a scholarship in track, you have to be very fast, but I'm not sure of the times. My friend got 5:02 in the mile and she got a scholarship. She also placed top 15 in the state for cross country.
Good luck, you are quite good!
What is a good gift to get a cross country runner?
Yes, you should definately run Cross-Country. It will help your aerobic fitness and it will keep you in shape in the fall. That will help your times considerably.Improving your mile times from a 5:40 to a 5:30 is much easier than improving an 800 by 10 seconds. It seems to me though that you are a fast 800 Meter Runner. You should probably focus more on the 800, and try to bring it down to about 2:15 by the end of the season.
For a freshman, I think a 2:15 can possibly get you a scholarship, but it is not probable. Juniors and Seniors who run 2:00 flat get more of the attention.
You should be more patient in track, because very few scholarships are given to freshman. Just work hard these next few years, and have fun.
How can I improve my time in the 200?
Always run cross-country.I have never ran track before, but I have run cross country for the past 3 years. It is a great sport. I reccomend it to build up your endurance. Hope i helped! = ]
One of my friends ran a 100 meter dash in 10.08 seconds, is that fast for an 8th grader?
CC is a great endurance builder do that. If your highschool leaves the track open on days during the weekend take one of those days and go run and have a good workout, but remember to also leave one day on the weekend to heal. Also after you have track practices maybe go out that night and go for a two or three mile run a at moderate pace. Runners World is a good magizine that often features workout schludes for all different types of runners try looking in that too.I really want to join the track team but i'm not sure.?
2.39What are good times for a 100m hurdles and a 400m sprint on track?
um, a 2:25 is a really good 800 time!! You must be a really fast freshmen. Anyway, work on the track... a thing that can help during practice is sprint the curves and jog the straight aways... or vis versa. And yes, cross country could help... it all depend. What can really help your mile time is to run 3 or 4 miles one day and then the next day do about five 400's. By doing 400 that will help you with your speed.Track scholarships usually go to the top 3 at a state meet. Then they put all the the state times together and compare them. You could run a 2:20 in the 800 at states your senior year and not get picked for a scholarship.. it all depends. There could be 10 people with a faster time applying for the same school with the same scholarship. And you don't want to go to a little college because they usually don't give out scholarships.
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