How do you run faster and longer for track?

Question

I can run fast but i cant last more than 200 meters running my top speed, after 200 meters but my ribcage starts hurting.

Answer 1

firstly. to run faster, you should try sprint repetitions.

I usually do sessions comprising of the following:

Walk 200m enough time to recover but don't stop). Sprint 200m fully. Walk 200m. Sprint 200m. I usually continue like this for a specific distance (usually 2KM).. or a specific time --> 30 - 45 mins

You can also vary the distances..

i.e. 100 sprint. 100walk. / 300m striding (slower than sprint slightly), 100m walk.

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You can also try distance intervals.

Try running 400m in about 1 and a half minutes or two minutes.

whichever you're COMFORTABLE with.

comfort here means you're not in pain, but you're not totally relaxed either.

Then either you walk a full round around the track or you jog around and continue stretching for about 5 minutes, then go again...

the longer you go, the better you will get, then you can try reducing your timing..

I'm 100% sure all this will improve your overall running ability on the track.  

Answer 2

if you are fast but dont have the stamina for any thing more, you are obviously a sprinter. You should focus on training for the 100m and 200m races by doing some short sprints in training, and also by doing weights training for your legs and shoulders. If youreallyy want to run longer distances like the 400, 800 or 1500 m, get your self out of the house in your free time and do 3-5 mile runs but very slowly or you wont be able to run the whole distance.

Answer 3

im not really good in the 400m, but some tips i could give you are..

-when you practice, try running longer distances... 200, 250s, 300, 350, 400s

-you could probably lift some weights after running

-try drinking alot of water the day before you run in a meet (hydration is important)