sample training schedule?
Question by Dancer: sample training schedule?
i am a female in 8th grade and I run the 400 meter dash, at 1:11seconds. I wish to improve greatly, cut down on my time drastically, and am willing to put in a lot of dedication and work. i and don’t have time to go to a training program or train with a coach off season. can anybody give me an example of a good training schedule that I can do till the track season begins? what workouts should I be doing the most?
ie: Monday- speed work out…..
Tuesday- work out goes here….
Coaches? runners? any advice?
thanks!
Best answer:
Answer by Louis
You’ll probably get even better advice than this but since no one has given you any advice yet I thought I would at least get you started.
First step is to go to the library. There is a series of books called something like “training for the teenage athlete” from Capstone press. Its really good to read. If you have to you can buy it in paperback at Amazon. Yknow if you can find the books and read them…. then everything I’m about to say becomes obsolete.
Hey, while you’re at the library just browse the shelf you found those books on – or just check out the other running and training books. You might find something really good.
My best suggestion is to run 3 days a week. One day is a Long Slow Day. Run as slowly as you can for a s long as you can. Each week add a minute. One day a week should be interval training. I recommend doing 200 yards at your 400 yard race pace, resting and repeating. Do as many repeats as you can and each week add one. On the third day, warm up and then run your 400 at your best pace. See if you can improve each week. After your tempo run then just run easy for 30 minutes. If you can’t run 30 minutes in a row – then work up to it.
The other three days a week should be a combination of cross training and strength training. Lunges, squats, crunches, push up and pull ups are all good to do.
What do you think? Answer below!
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