Fast track runner....terribly out of shape...need tips && advice.?

Question

so i run track in high school.....ive done cross country, indoor, and outdoor track...so i have been pretty much in shape the entire school year [including training during pre+post season] however this summer i have been SERIOUSLY slacking off be cause of traveling and work interferring with my training. i am a 55 100 200 and 400 meter runner. i was wondering what type work outs can get me back into shape in the 1 and a half months i have before school starts. hills, easy practices w/ log jogs,?? i am confused.....& would apperciate your help

Answer 1

if you going to run cross country you need to build your miles right now.

Answer 2

Start with 2 miles then try to get up to 5 miles in about 6-8 weeks. It will build your endurance.  Run 6 days a week. Go on a hilly course 1-2 times a week. Here's a good workout run up a 400 meter hill as fast as you can then going down just do a nice easy shuffle to recover do 10 of those.  Also ride your bike a lot. Riding my bike make me get a lot faster in speed. Also it gets your legs way stronger. Stair climbing  is a very good workout. Do 45 crunches a day. Good Luck!

Answer 3

your a sprinter so do a few suicides not long maybe 10 min to 20min about every 2 days. Run  at least a mile everyday and push yourself harder every day 1 and a half months is plenty of time to get back in shape. hope i helped you.

Answer 4

all i can say is salad and water okayyyy?? LOL