Training For Track?

[Canadian Jelly]

Football season's coming to an end in a week and the only thing after football that I focus on is Track and Field.

I'm a freshman in highschool right now. I ran the 100m, 200m, 800m and relay in 8th grade and did really well at the competitions. But I never really trained for it. The speed was just there naturally.

Now it's Highschool and there's a lot more at stake. Track starts up in March. I'm thinking of beginning to train for track right now, so I can maximize any gains I make.

How do I train for Track? I'm in a bulking phase right now(which i plan to get out of around January, unless someone has a better idea that'll help with the track) and I really don't know how to train for track. Yeah, I know, RUN and stuff, but how much? How many times per day? Also, the weight lifting area of it. How do I weight train for track?

I've been looking for a trainer, or some such program here in Toronto where I'd be "supervised", but I've come up empty handed so far, so if anyone has any information then I'd love to hear it.

Many thanks to whoever answers.

 

[skaman607]

let's see. . . for a sprinter. . .ummmmm here's what a sample week might look like:

Monday: 8x50
Tuesday: 1 mile run
Wednesday: 1.5 mile run
Thursday: 6x200
Friday: 1 mile run
Saturday: 8x100
Sunday: off

Begin each workout with a 800 meter warmup and do drills like high knees, butt kicks, rotary running (high knees combined with butt kicks), toe walks, heel walks, lunges, Vertical bounds, horizontal bounds, and stuff like that

this might not be the best program, but it'll get you started until someone more knowledgable than I comes along

 

[teen1216]

The best advice I have for you is to visit Charlie Francis' website (trainer for Ben Johnson), and read the forums there, as well as do a search on sprinting here.

http://www.charliefrancis.com

 

[spatts]

CJ, I ran all year round for about 17 years. Started out as a 100 and 200m runner, then as I took on a more, uh, womanly figure, I found myself doing better in the 400 and 800. The 800 ended up being my best event. I ran AAU summer and fall, then had a short break, and HS/College started up in the spring. I did two long runs a week. I don't conisder a mile a long run...it's like 2, 800's back-to-back in my mind. I would do 3 mile runs, and vary the pace. I would pick up the pace every 1/2 mile, and then back down for 1/2 mile....run/jog. I would always sprint the last 400-800. On sprint training days, I would alternate sprint work days with resistance/hill days. Sprint days would be things like jog/stride/sprints, with a 100m walk separation. Maybe 200 x 8 (walk 200 sprint 200). Same with 100's; 16 x 100, walk 100, sprint 100. On resistance days, I would do 100m launch with the parachute...what a b***h. Then follow up with hills or stadium sprints. I would do these to failure. Beware of grass stains.

The smartest thing I ever did to rip time off my sprints was build my shoulders. (Go ahead, read that again)

Make sure you hit the upper body with weights, and if your form is dead on, explosive compound lifts are great. I let my sprints take care of my lower body. Remember, sprinting burns glycogen, just like weight lifting. No need to rip up out on the track, and then rip them in the gym too. As you get closer to season, you will want to back off the distance runs to restore your speed and aid recovery.

I would generally start doing these things on my own a few months in advance...like I said, pretty much year round. Don't forget to warm up, cool down, stretch...even active stretching like grape vines for 100m or so.

Good luck!


....oh, one more thing. If you can find someone else going out for track, train together. Having someone in the lane next to you always takes time off your sprint. Plus you will play up to eachother. Healthy competition.

 

[Needhelp]

Make sure to work on your form.... That alone will knock a lot off your times.

What were your 100m and 200m times?

 

[Canadian Jelly]

Wow, Spatts. Thanks so much. I couldn't have hoped for a better response.

NH - During "practice" runs, we never really timed at school. Practice wasn't really all that serious at the elementry level. I know I must be at least a bit above average since I came in 4th City-wide in the 100m, 4th city-wide in the 200m, and 1st city-wide in the 800m.

If I were to run now, my time would probably be a bit slower since I've put on 30lbs since last track season. (Mostly muscle, hopefully)

 

[skaman607]

you seem to be better at a longer distance, why don't you give the mile a shot?

Spatts: what were your PR's?

 

[Canadian Jelly]

I run Cross Country as well. I'dve run the mile last year, 'cept one of my friends was better at it, so he represented us in that.

 

[skaman607]

I run xc also what is your pr?, and your time in the 800?

 

[cheeta]

I think i mentioned t his before, b ut there is now way that you can body build and run track at the same time. It doesnt matter anyway because running track makes you get an awsome physique anyway. If you are looking for a sprinting program you can PM me, if youre looking for a mid distance to distance program sorry i cannot help you.
As far as lifting goes you should do upper body 3 times a week. Mon, wed and friday. The you shyould do legs 2 times a week tuesdays and thursdays. one day should be light and one day should be heavy.