Developing a training program?

Question

Thanks to everyone's great advice, I made it to state in the Hershey Track and Field meet I ran in last Saturday. It was 95 degrees outside, so everyone got horrible times (mine was 6:55-I got 6:14 in the meet I ran one week before.). I placed second in the mile, 1st in the standing long jump (is 6 3/4 inches good?), and I basically just survived through the 800, because I was the onlly runner. I have 3 weeks until the state meet on the 28th. What can I do to prepare myself?

Answer 1

Drink a lot of water! Eat fruits and vegetables! Excersize! Run when ever you get the chance! Pace yourself when you run!

Answer 2

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Congratulations, way to go!!

To prep for the 800 and 1600, 3 weeks away, now is the time for you to become very comfortable running at your target race pace, and even a  bit faster.

For the next three weeks, Mondays and Wednesdays if you can schedule it (Tues and Thurs this week) include a workout of fast intervals with some rest, and very fast hill work or sprints (150-200 meters).

So for example, on Mondays

-warm up as you normally do

-run a half mile in close or slightly faster than your 1600 meter pace, jog (don't walk) for 3-5 minutes.  Repeat.  Do this four times.

-jog until complete recovery.  

-run a quarter mile in close to or slightly faster than your 800 meter pace, jog for 3-5 minutes.  Repeat.  Do this four times.

On Wednesdays

-warm up.  Whatever the rest of your workout is, run 150 to 200 meters in 80-100% full speed.  Jog the same distance.  Repeat 6 to 10 times.

It would be worthwhile for you as well the next two weeks to get in a good steady 60 minute run on Fridays or Saturdays.

The week before the 28th, do the same intervals and speedwork, but with more rest in between repetitions.  Don't do the long run that week.

Success to you!

Regards,

Phil