How Many Times Should I Run A Week To Get Ready For Track?

Question

Im wondering how many times i need to run a week to reach my goal to run in the low 50's for a 400 in track. Last year i ran a 52. I have about 33 days tell track starts. My mom thinks i need to be running 5 times a week. But i think i need to be running 3-4 times a week to just get started back into running and as track gets close i would start running 5-6 times a week. I try to tell my mom i need to start out slowly and gradually work and run farther as time goes on, but she beehives i need to start out hard and run far and fast 5 times a week. Who is right?

Answer 1

hey you also need to do some ab workouts, you need a strong core to run fast. another thing is get ladders. you know those things you put on the floor and jump over them? ahh i cant esplain them. but yeah you gotta do a couple drills with those, they help you with shifting your weight and bringing up your leg speed.

Answer 2

To run the 400 you need both speed and endurance.

To gain speed do some weight training (leg extensions, leg curls, calf raises) and do some interval training such as 100s and 200s at a pace faster than your target pace for the 400. Maybe work up to to 6 or 8 100s or 3 or 4 200s per workout with just enough walking between to catch your breath.

To gain endurance run distances longer than 400, perhaps 800s, 1200s and 1600s at paces a bit slower than your 400 target pace.

Perhaps follow a pattern of distance, rest, speed, rest, repeat so you end up running an average of 3.5 days per week.

Check your time in the 400 every 100 meters to see if your later splits are slower, if so put more emphasis on endurance. If not put more emphasis on speed work.

I don't think there's a need to workout more often than every other day or to run distances longer than 1 mile to prepare for the 400 unless you want to lose weight.

Work on coming out of the blocks and always always always run at least 10 yards past the finish line before letting up.

Good luck.

Answer 3

To be a good runner, you've got to stay active all year long. Running isn't like other sports- if you only do it one season, the next year you can not go back, practice for a week and be as good as ever.. You need to work out at LEAST 4 times a week to stay in shape. I'd recommend training in some form every day, taking a break about every seven days.
As for the discrepancies between your mother and yourself, your body can get used to anything, whether you start out tough or work your way up. Do what you need to do in order to stay healthy AND happy.

Answer 4

Start out easy. 3-4 days a week right now. Your endurance and strength will build. Work your way up to 5-6 days a week. Weight training right now will also help you in this area. Be sure to do your stretches before any work-out to prevent injuries. Good luck to You!!

Answer 5

in the pre-season, early strength/speed endurance development phase. You can start out at 3-4 times then up to 6 times as you get closer to the racing season

If you are a competitive runner you also need physio back-up which is also a crucial factor in your progress. Weights should also be a mainstay in your training.
Monday: Weights
Tuesday: Track(speed endurance)
Wednesday: Weights: heavier, with fewer reps
Thursday a.m(endurance)
Thursday p.m.: Circuits
Friday: rest day
Saturday: Technical session: sprint drills
Sunday: Aerobic session

Answer 6

run 4 times week w two cross training day (biking swimming etc.) and then take one day off there r a lot of good books at the libraby check then out

Answer 7

i run 5 days a week cross train the sixth and rest the seventh

Answer 8

do crosscountry after xc season work on ur speed do 8sets of 100m 4sets of 400m and do not do a lot of work out cuz you will get to fast and not bet ur time that u want n u r rt

Answer 9

in my opinion do some jogs twice a week and then do some sprints 3-4 times a week

Answer 10

start out easy..you don't want to pull a muscle and not be able to run anymore...