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Speed Endurance Training Methods

What is an effective training method to prepare me for track season?

I just started high school this year and have been running track since 6th grade. I am a hurdler, but also want to try distance. Maybe even work on speed. I mostly want endurance though, so how to I prepare myself all our for this upcoming season? I want to earn a varsity letter this year.

1. Start eating healthy. If you don’t know how you should eat, then go to a physician and ask them, ask a personal trainer, or go to mypyramid.gov and get your pyramid plan. (All Events)

2. Run at least three miles everyday, but make sure you stretch well after running. Before running, warm up. You can do this by doing a warm-up lap and running drills. Stretching is also good before your run. If running three miles is too hard for you then gradually increase your mileage every week. For Example: Week one, run 1 mile everyday. Week two, run 1.5 miles everyday. Week three, run 2 miles everyday. Week four, run 2.5 miles every day, and week five, run three miles everyday. It could actually be better to gradually increase mileage than just running three miles every day for all five weeks, because you are gradually increasing stamina and muscular ability. (All Events)

3. Note: if you live by a track, that will be very helpful for this step, as well as step two. On some days, sprint one hundred meters and mark your time. Then, sprint two hundred meters and mark your time. Then run four hundred meters and record your time. Sometimes during the five weeks, you may see your times get either better or worse. If they get worse, work harder, or check to see if you’re injured. If they get better, you are doing well.

4. Remember if you are going to be a hurdler, then practice your hurdling. (Hurdling: 100 hurdles, 200 hurdles, 400 hurdles, etc.> hurdles.)

5. Keep in mind: if you are going to do long jump or triple jump, practice your bouncy sprint everyday. Use a proper jump pit (Long Jump and Triple Jump)

6. Remember, for high jump, you can’t practice without the track equipment. Throwers also need the correct equipment. Just wait for track season and stay very fit and healthy. Lift weights to build strength too. (high jump, shot-put, discus, javelin)

7. Run either 800 meters (two track laps on a 1/4 mile track)or one mile/1600 meters (four laps on a 1/4 mile track. (Distance: 800 meter, 1600 meter/ mile.)

8. Congratulate yourself, because soon you’ll be ready for track!

If you want me to expand, just e-mail me on paulrules97@yahooc.o.uk. Good luck on track season!

:)


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