Spring track help?

Question

I ran cross-country in the fall and had a 5k time of 20 minutes and a mile time of 6-ish minutes. I haven't run at all since then. I'm not really a 50 yard dash kind of person, but i think that i am a decent sprinter.

1. What race do you think I should run (200, 400, 1600, etc.)?

2. How much do I need to run during the two weeks remaining before spring track to get in respectable beginning-of-the-season track shape?

I have never done spring track before, so I have no idea what to do. Help!

one more thing: what do you think is a respectable mile time for spring track?

Answer 1

If I were you, I would ignore all the advice on speed training and just go out and run some runs of at least 20 minutes. You'll be running every day of the week when track starts, but I would take it easy in the first couple days that you start back on your own during the two weeks.

When track starts for real, your coach will be putting the team through workouts to gradually improve your speed. So let that for later, and just get started getting back into shape now.

When you start into the season, the coach will be doing some timed runs to see who can do what. Do as many distances as you can, and ask the coach for advice as to where he sees you fitting in. If you run a 14 second hundred meters but a 5:59 1600 meters, he'll likely put you in the 1600, since you are closer to being competitive in that race.

Do you have a running hero? If you do, and you are really passionate about a particular event, maybe that also is a consideration.

Don't worry! You're not in this alone!

Answer 2

I think that you should stay with distance races. I mean a mile or more, you should try the 800 but it is a hard race and it is easier if you are a good sprinter. If you are trying to get into shape before track starts you should just do distance running, even if you are a sprinter. You need a good base to work off of before you put on speed. You can become good at any race if you are willing to put in the time and effort minus the 100 and possibly the 200 because they require a lot of raw speed. I think that talking to your coach will solve a lot of problems that you might have. Good luck.

Answer 3

I would say do the 1600M if you do cross country, you want to do a sprint try the 800M it practicularly a sprint nowadays. The 200M even the 400m it is a totally different technique than you have right now, you'll have the stamina/endurance for the 400 but you may find it hard to match the speed of the trained 400m people.

You'll need more than 2wks of training but at least you've done something and will be ready to START the training just make sure there are enough weeks left before competition starts.
Do some short repetition runs to get your legs in sprint/short burst mode instead of a 5km mode like a session of 2 X 6 x 600m( 2 sets of 6) with short recovery between each 600m.
The kids I have that didn't train over the winter are training now for spring track which comp season starts in May. 1st race May 8th.

Answer 4

Stick with what you know, Distance. Run the mile and even go for the 3200(2 mile). Running these distances will also help increase your speed for cross country. Also, I would not wait till the last two weeks before track starts to start running. If you live in a place with no snow, or at least decent weather, get out there now and run daily. If you have snow and don't wan to run I'm sorry to say your options are limited to a treadmill or sucking it up and going outside. Treadmills suck I know, but to keep it interesting change the incline and speed regularly, make it like a cross country race. Start training as soon as possible. Good Luck


---James

Answer 5

I was in your boat my freshman year! I'm in 10th grade now. I believe my 5k PR was 20:06 and I ran off and on in the winter. My advice to you- stick with distance! My favorite event is the 1600 but I also run the 3200 (2 mile).

Running distance in track will keep you improving in cross country, plus you will probably do better in track because of your distance background. Oh and trust me, you WILL improve with a little work. Don't waste your time sprinting, devote yourself to distance and reap the benefits!

Start out easy, maybe 3 miles every other day then up it to 5 then maybe next week run keep it up and take a 2 day break- no longer- in between the first day and your last day of running. You need to ease yourself back into running. You might think your made of rubber- I did- but you will hurt yourself if you jump back into running hard everyday without letting your body adjust.

Answer 6

1. what race you choose to run will depend partly on your competition, but looking at your background i would say the longer the better, or perhaps hurdles.(I've seen a few cross-country guys do well on th hurdles).
2. you can't expect to dramatically improve in just two weeks, but start by building muscle for the first week, every second day doing flat out 40yds, up a slight hill, maybe 10 reps with good breaks between followed by jumping drills, etc. to build your "kick" muscles. I like the one where you jump off of something three or four feet high and jump up again as high as you can as a rebound to the landing.
the second week,again every second day, run 30yd sprints absolutley flat out down a slight hill to build some speed with plenty of rest between. time yourself...as you tire, your speed will get slower, and it's time to stop for the day. remember, your trying to build speed here, not strength or endurance, so going at it for another five reps after you're already tired will do more harm than good.
watch your diet...lot's of protien, complex carbs and some fruit...don't undereat, but try to keep out of the junk food. I'm also a big advocate for creatine and glutein supplements when building muscle...they seem to speed recovery when you break down muscle fibre through exersize, but some might disagree.

Answer 7

i run track even though i like all the events you listed i would say for me i like running the 200

Answer 8

if you dont cross country your mile time didint look bad but it could be improved that is what i would do is the mile and maybe the 800 meter if you wanted to.