What work outs are good for a sprinter, w/2 months left before track and field starts?

Question

Im a very good track and field sprinter and i sprint short distance. We are starting first w/indoor track and field. My best event is the 55 meter dash, the 4x160 and 4x80(we all run half a lap) & this is high school track and field. I ran x-country hoping 2 get some endurance, but after that was over i did no running on my own, AT ALL! so now we are going to have open track where we can come & sprint/run whatever we want. I have 2 months left before the season starts. & im wondering what kind of workouts i should start doing since some girls have already started 2 run. oh, yeah, the season starts in January. Im one of the best sprinters in my school & im scared that the other girls will beat me, PPPLLLLLLLEEEEEEEEEEEEAAAAAAAAsssssss... help!!!!!!!!!!!!!!

Answer 1

you could run with weights around ur legs or do high steps with weights. That will help you extend your stride and run faster!

Answer 2

try some of these I'm using this workout and others for the kids I coach for our upcoming indoor season. We are farther ahead as our season starts next month Dec- You can adapt the workout a bit to increase more distance for yourself. but since you're just starting training use these distances. If you need more email me.

Warm up
jog 2 laps
lots of dynamic stretching & drills like A runs, bum kicks
3- build-ups (runs) (75 to 125m)
3 X 40 to 60m "ins & outs" runs

Workout
DAY 1
A 300/200/100 max effort ladder with 3 minute recoveries
10 to 15 minutes of easy running

DAY 2

Starts---3X40 "falling" starts and 3X40 block starts--concentrating on leaning from the ankles, accelerating and using explosive arm action at the start

3X200 at 80-85% concentrating on form, relaxation and with a 3 to 5 minute recovery.

DAY 3

Accelerate for 50m to 90-95% of max speed then relax . Slow jog the curve and repeat the straight. Do four of these.

DAY 4

6X80 at 90-95% concentrating on the acceleration and transition phases, with a 3 to 5 minute recovery

DAY 5

Starts---6X60 block starts--concentrating on leaning from the ankles, accelerating while using explosive arm action at the start

10 to 15 minutes of easy running

Answer 3

I'll be directly and to the factor. Until December, i too don't have anything to do. I run the decathlon. What I am doing now's lifting weights (kuz im a thin boy). I determine three to four instances every week and train a few monitor method approximately two or three instances every week. I recommend jogging after which figuring out within the fitness center if you're going to try this. Otherwise, well success on your season!

Answer 4

Since you seem to be doing all extremely short distances (we have nothing like those distances at our high school; there is 4x200 and 4x400 during winter and shuttle hurdles) you'll probably want to build up some explosive power. Doing 15 to 20 fast 100s is one way that we train for our races. Try to hit the weight room, too.
Good luck!

Answer 5

Well if you keep running daily while breathing correctly, you will build up some endurance. Stretch a lot before working out and do lots of lunges to build thigh muscles. Get on a mini trampoline or if you dont have one get on a regular trampoline and jog in place to build calf muscles. Run up and down stairs/steps. Hope this helps!

Answer 6

first of all, you should really start stretching, run around out side, and do timed runs, for how long the sprint is. If you can get acess to a track, try to go there as often as possible to keep up in top shape.