Tips and workouts for 100m,200m,400m,?

Question

Im 14 years old and I run track currently im the fastes intermediate girl in the school. 3 fastest female in the whole school. I do my 200m= 28.77 100=13.05 and I really want to win championships this year. I have at least 6 months left to train befre my sports day and track and field meets. I really want to improve my 200m & 100m,I sprint my 400m and still come in 1st. But i would like to get faster for the trak adn field competitions.

Does anyone have any tips, workouts and excercise? any at all.

ALso, is it true that if u hold ur breathe right before they blow the whistle U'll run faster in the 200m?

Answer 1

Interval drills are probably your best bet.  Run 100m, walk 100m (recover), Run 200m, walk 200m (recover), run 400m, walk 400 (recover), etc.  Maybe do 4 sequences like that once a week.  On a different day, you might want to do some stairs, maybe some distance work for stamina.  You might also want to do some weight training workouts, but I'd consult a weight training expert to make sure you're doing the exercises correctly.  Mix it up, but keep it fun so you don't burn out and lose your enthusiasm.