Track in 11 days, help !?

Question

So I have track and field in 11 days I'm not really focusing on the field events as much as I am the track events. The track events I'm choosing are : 100 m, 400m and possibly 200m. What should I do for the next week or so to help build a bit more stamina and speed ? Last night I went for a one mile jog and I'm planning to do so again tonight.

Thanks for the help:) ♥

Answer 1

The mile jog will help, but if you will be racing 100m, 200m, and 400m, it helps a lot to work on your speed. If you feel a little out of shape, spend the next 3-4 days running 1 1/2-2 miles at a steady pace.

On day 5, start your speed workouts. Start with a set of 3 200m sprints. Rest for about 30 seconds between each one, depending on how you're feeling. Then take a five minute break, and repeat this( 3 more 200 sprints). It also helps to have someone time you. Set a goal time for yourself, and try to drop a second or two with each sprint. Try this speed workout for about three days.

On day 8, you may want to increase your distance. Try running 4 400m sprints. Even if you're tired and cannot sprint the entire lap, focus on sprinting all-out for the last 100m. If you feel ok with four, try increasing to 6 400's.

Even though 11 days isn't alot of time, these workouts should help your speed and endurance for your track events.

Also, make sure you warm up and stretch before your workouts, and do the same afterwards, to help provent injuries.

Hope this helped, and good luck!! ;-D

Answer 2

I would start off with starting down and strides.tobuild your way uptry doing 6-8 100's one day.6-8 200's the 2nd day.And four pace quarters the 3rd which a 400 at about 95 second pace.Your mile jogs are also a good way to start and get you into shape.Don't for get toice after workouts so your body won't get sore.Epsinsalt helps also tobathe in and soothes your muscles.Im been running track since the 6th grade imin 12th grade now and will be running in college.

Answer 3

i was really freaked out before i did track, too. but just know that everyone else is nervous, too. for my team we did some small speed workouts to improve times:

stride outs: stand about 50 yards away from something that you can easily see (like a trash can or something) and just concentrate on your strides, try to make them pretty long. repeat about 6 times

build ups- stand about 50 or 60 yards away from this object, and put something between it and you, probably about 20 or 30 yards away from you. now build up to about 80% of your speed, you should be at 80% when you hit the first object. keep this speed until you reach the other one. repeat about 6 times.

don't worry too much- you'll be great :)

Answer 4

continue to do your jogging. i would also throw in a few days of speed workouts here and there.  but dont worry! track starts in 11 days, and your not the only one who feels a little out of shape! the beginning of track is to get you in shape, so you'll be fine! and its great that your plannign on the 100 400n and 200. on most track teams, they have a "mock meet" (thats what they call it at my school) after the first 2 weeks of practice, where you can time yourself on as many events as you would like.  if i were you, id try all three of those events your thinking about. i also would suggest looking into a few other events, whether they are field events or running events, just to see how you do in them.  from here, choose the events you are best at or would enjoy most. i would choose a maximum of 2 or 3 running events and 1 field event.  but remember, even if you dont think you'd like or be good event, you never know until you try! the "mock meet" isnt a race, its just a chance to see what you're capable of. so try what you want! good luck!

Answer 5

Day 1 - Rest

Day 2- Run 2 miles

Day 3 - 10x100s at the track; stretch, half-mile warmup and cooldown

Day 4 - Run 2 miles

Day 5 - 10x100s at the track; stretch, half-mile warmup and cooldown

Day 6 - Run 2 miles

Good Luck