How to get faster in my track events?

Question

HI. im a 13 year old girl and my dream is to go to the olympics. but right now im trying to get to the junior olyimpics. i advanced from state to region in my 1500m ans my 800m and i really really need to get faster!!!!!!!!!!!!! like drop 20sec in my 800m and like 30sec in my 1500m to get 2 natinols. any advise on how to go faster? my 1500 time is 5:09 ans my 800m is 2;27 and i need to get that way way down!!!!!!!!!!!!!!!!

Answer 1

Wow! Your really fast for a 13 year old girl. You'd be really fast for a 13 year old BOY! haha.

But anyways...I don't know how long you've been running or what kind of body you have. But it's not super hard to cut off about 6-12 seconds from your 800 time, or 15-25 seconds from your 1500 time by your next season of track.

Do a combination of speed workouts and long distance workouts. Speed workouts might be 3 by 400m with 300m, 60 second rest in between, followed by 4 by 800m, with 30 second rest in between. Or 3 by 800m followed by 3 by 400m. Or 3 by 600m. There are a lot of speed workouts. Just make sure you run hard. Then on other days go on a distance run. Maybe 3-8 miles. Depends on how you feel. And MAKE SURE you get a day of rest in each week. Resting days are just as important as your work out days.

Good luck running! Your gonna be great someday!

Answer 2

Hello. I've been running in races since i was 8 years old. At the moment i am running my mile at 3: 52 and my 800   in 1:52. If you want to get faster your workout need to consist of speed training and long distance training. I think what you should be doing is one day of distance, followed by one day of speed, and then a day of distance. Then you should take a day off for recovery. Then do the same process again. The most important part of  your training is your distance runs. Most mile runners dont think it is important to run distance but it is the most important.  If you want me to email you my workouts you can email me at [e-mail]. I wish you luck in your future. Hopefully you make it to the olympics. That is my dream too.