How do I run a good 200m dash time in track?

Question

Ok, I did track for the 1st time. Im in 8th grade and i ran it in 26.79 is that good for my age im 14. how can i lower my time for high school what workouts should i be doing? Should i be lifting weights in the gym? My goal is to run like a 21 by my 10th and 11th grade is that reasonable if not what would be?Please help I realy wanna improve my time real bad thanks.

Answer 1

I would recommend some gym training but with someone who knows what they are doing.  Also work on sprinting in the off season.  Year round dedication to your event will get you to that low time.

Answer 2

I guess your time isn't that bad but im in 8th grade too and I'm 14 and run about that time in practice so you really got to step your game up. One thing that helps is self determination. You say you're going to try your best and practice hard you will most likely do that. Going to the gym will definitely help with that.

Hope I could be of some assistance.

Answer 3

Drink lot of water, practice running every week! like 2 miles at least. Jump rope. yeah you could lift weight, but go easy!

Answer 4

Do a lot of drills dealing with you lifting your knees

your abs need to get in shape as well they take a big part in running preferably your obliques

Breathing techniques - search for the best way to breath for short distances

Thighs need to be better

Suicides are good drills do that

Good luck hope you get the time you want!

Answer 5

You should train your self to be able to full out sprint the whole 200m as if it were a 100m dash.

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I'm on my high schools track team so I'll try to help you out.

-First off you need a lot more then a month to shape up and get in tone with all those events. (I've been train since late February and my first meet was last week)

Remember you don't need a side walk to jog, go to a park or jog on the side of the street

------->TRAINING<-------

-->Warm up

-Start as soon as possible

-Start of with your jog around the block for a warm up

-Stretch...look up some should takes about 20-25 mins

-Do drills...(high knees, heel kicks, etc. look some up) [should take about 15 mins

-->Workout

- Seems like your a sprinter you need to ask your coach to set up workout schedule or you can make your own. For example (something soft since your starting up).

- 3-5 300m [90%] Recovery: 6 mins ad 30 sec in between sprints

This is just an example of a work out you can add different distances and change intensities....Remember recovery time in between sprints

-->Cool Down

- After you main work out jog a cool down...about 600m jog

Then your work out is done.

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You should practice 5 days a week for 1:30 mins to 2 hrs

Eat well and healthy make sure you have your sugars, and your hydrated, you don't want to crash out.