100m-200m training?

Question

I'm a male at 21yrs old, 5'8", 157lbs. I used to run track back in high school, now I want to continue since my left knee injury which was from 2002-2005. (Left knee is my Strart and Jump leg but I can use my left or right leg to start)

I've never trained before and want to know what I have to know for Strength Training, Endurance, Speed, Drills, What foods to eat, etc. I have the technique down.

My times right now are:

100m - 11.36s

200m - 23.69s

LJ - 6.69m

PB's

100m - 11.28s (2003)

200m - 23.69s (2003)

LJ - 6.72m (2003)

Answer 1

Hey. I just turned 19 and I run track. Just a little background to back up the training which I suggest, I know I'm only 19 but I'm doing pretty well so far so bear with me:

100m - 10.9s

200m - 22.1s

LJ - 7.2m

TJ - 45 Ft even

400m - 49.8

It's goof to hear that you have the technique down. That's really key because the more you train the more you get used to the way you run and it's hard to change the technique at a later stage of your life.

I don't know if you've ever heard this before, but if you want to get faster at running, run more. Everyday at practice my coach would make my teammates and I run a ridiculous amount. There were practice where we ran 15 200's at 25-26 second pace each with only 100m's walk of rest in between.

Now don't start out with 15 of them 'cause that would be near suicide. However, do start with a good amount, 8 or 9. Concentrate on running each of them comfortable at first and then after running a few sets of 8-9 200's, start running them fast. Depending on your race time for the 200m, your practice runs should be 2-4 seconds slower. Don't try doing every single one as fast as you can 'cause you'll feel it at the end.

Always make sure that on your last 200, you give it everything. Run faster than the other 200's because that will give you an extra kick at the end of an actual race when the guy next to you is struggling, you'll just kick it into the next gear and smoke him.

For more endurance, for both the 400m race and the 200m race, you can never go wrong with repeats of 300m's

A good workout for a 300m-rep workout is 6 300's at 41-43 seconds each

As for more strength, I just do a lot of squats and jump-squats.Concentrate on increasing your weights for squats and your speed should definitely increase accordingly.

After hard workouts, its smart to run a nice and comfortable mile to loosen up all of your muscles.

Hope I helped :}

-Ivan

Answer 2

Strength training: Squats,deadlift,hang clean,bench press step ups .....Use heavy weight......short reps 1-5......Plyometric drills

Foods:Protein foods such as meat chicken eggs etc.Maybe get a protein powder.

Speed drills:8x20m 8 x30 5x50m  fly 30(mark 50 jog the first 20 ...sprint last 30m} Full recovery between each sprint

Speed endurance:(200m)Jog 50m Sprint 50m Jog 50m Sprint 50m x 5