quote:

---

Originally posted by termmy3:

try running.

---

 

    
I only run cross country so this probably wont help but, with xcntry you run a lot, so I would guess it is the same for track work on distance, then once or twice a week, do the exact distances of your races. I am sorry if this didn't help, but I thought I would try !http://www.coolrunning.com/forums/smile.gif|src=http://www.coolrunning.com/forums/smile.gif|border=0!

----

AIM: Claxboy17

Cully[/URL" target="_blank">

[http://This message has been edited by Cully (edited Jan-23-2003).|http://This message has been edited by Cully (edited Jan-23-2003).]

Oh, and lifting would be critical.

hey!

well its really easy to do! you have the right attitude!

since your not racing right now..its a great time to work on your aerobic capacity... a great session is doing something called a "Fartlek"....i think you probably know what that is?
if not its a session which means "speed play"...basically you can do these on the road with some hills...start with a 4 min jog for a warm up..then go HARD for say 30secs..@ your max speed..then slow down to a jog for say 3min and do something similar again.. vary your distances which you go flat out...you should do about 2 of these a week say for 30-40 minutes.

you also want to work alot on core strength,,,if you have this well developed you'll find that your running style will improve alot. you should do a variety of exercises using swiss airball..medicine ball etc.. at least 3 times a week.

you should be working alot on speed during your track sessions and even do plyometrics. a good speed session for a 200/400 runner would be 4 lots of 300s at your ideal 400m race pace you want to be running in the coming season..so if your aiming for a time of 65secs..try doing your 300's in 49-50 secs..and have about 5min between each one so u can go 100%..remember its not so much quantity but quality..
another speed session which would be good and also a endrance/lactic session which i do ..(but i am 800/1500 runner) is 30 by 100 with 30 secs in between..you just work your way around the track so u have bends and straights to work off...these should be at 80-85%.
hope that helps !!