I NEED HELP RUNNING?


Question:next skool year i would like to run the 200m, 100m, and 400m when track come around and i WOULD LIKE my times to BE
100m:12.9
200m:21.9
400m:55.0
COULD YOU GIVE A WEB SITE OR WORKOUT
THANKS

Answers:

What songs do you run to?

Ok kid let me give you some advice..first of all i agree with the guy that also gave you the following advice...it would be extremly unlikely universe that if you run a 12.9 in the 100 that you could run a 21.9 in the 200...did you mean 26.9 or something? 21.9 is FAST! like division 1 full ride scholarship fast...12.9 is an attainable goal however. I don't want to come off negative to your goals because i really respect that you want to get better. so sorry if i hurt your feelings about that 200 time...55 in the 400 would be a little stretch if you run a 12.9...it really depends on the work you can put in and how dedicated you are. i'd say maybe shoot for times as follows: 100-12.8 seconds 200-25.9 400-58 seconds..thats assuming you have the drive to work hard...i'm not sure what you're running now but if you want send me a meesage thru sports1234.com and i can help you develop a training regimine for the summer and winter...as a start though i can offer some tips: 1. Eat healthy - get the proper amount of carbs, protien and fluid to complement your running so that you have enough fuel to keep you running strong. 2. Strength train - if you don't want to lift weights then use your body as resistance (push-ups, pull-ups) or try circuit training and plyometrics. if you do want to lift then go low weight high rep (weight you can do 8-15 times) 3. Take easy days - you don't want to live above your means and end up burnt out or injured. 4. stay positive and set attainable goals. if you set reasonable goals but keep gradually lowering the times you shoot for and you'll see progress. 5. never do speed workouts more than twice a week at the most! overdistance is more important at any distance on the track - you have to build a base before you start training hard. 6. Know your limits - don't do something that you cannot finish. 7.track progress with a training log Now for some sample workouts: monday - easy day - stretch, 1 mile warmup, 3 miles at base pace (add 1.5-2 minutes to your mile time) 1 mile cooldown, stretch tuesday - moderate day: stretch, 1 mile warm up, 2 miles tempo run (pick up the pace about 4 times during the run for about a minute each time this should be at about mile pace then slow to base pace and so on
wednesday - strength train and bike/swim
thursday- hard day: 100, 200, 300, 400, 500,400,200,100 alng with normal stretch and warm up
friday - run easy for 20 minutes and ice if needed
saturday strength train and hills (6 hills of about 200 meters each at mile pace) sunday - rest completley
If you need anything else or need a plan to better fit your needs and ability level sen me a message. good luck

I like to run the 100 m, can somebody give a real trainning ?

I cannot give you a website, but I'm coming over as soon as I fuel up my chainsaw. You WILL run.

Tips on shot and or discus throwing?

Wow, you know that is fast.I used to be a track runner in my school and none of the ppl in my same year could run that fast

Does trail running reduce shin splints?

You can not possibly run a 21.9, 200 meters if your 100 meter time is 12.9. During the off season do 3 days per week of easy running. Running up to 4 miles. Do 2 days per week of stress work. Take tempo runs, and do some intervals on the track. They do not have to be fast, but take short recovery between. Lift weights 2 days per week. Do plyometrics to increase your explosive muscles. Take one day off where you do not run. If I knew the times you have run this year it would be easier to give you some work outs and an idea on what you should be able to run next year.

Can i take a run in my backyard?

The only thing that helps running is more running. I would stretch alot and run a distance longer than you have to. For example run the 600 to train for the 400 always timing yourself and recording your time (Microsoft excel is excellent for this). You can see your improvement in all three distances. Lunges are a pretty good exercise that can help you and don forget your shoulders and arms to get nice fluid movement during your run.
So many different muscles and movements are involved in running but you go to this site below to read on most.

Whats a good way to relive pain from shin splints?

only trainin u need is to jump on trampoline to strengthen legs.
chew gum while runnin helps

Long jump?

no, sorry

Has anyone ever done the cooper river bridge run?

100m to the 400m requires not only speed but strength and speed endurance. It's good that you have time goals so you have something to work toward. Do you play other sports? When do you start training?

Try this site where you can get coached by professional athletes. Try the message board where you can ask the coaches questions.

www.FastRunnerZ.com

Any running/breathing tips for long distance running?

thats physically impossble if you aren't in shape and have never run track before

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