help!!!! track and field info?

Question

help i want to be the best in track to win a scholarship.i need to know how to gain more speed and endurance. I get tired.

Answer 1

It depends on what you want to compete in, and how your body is built. Sprinters tend to have fast twitch muscle that fatigues quickly. It doesn't matter how hard they train it is they way there bodies are made. One can de-train their muscle and make them slow twitch muscle fibers. That is why it is not smart to have children train as distance runners unless you want to limit their natural development of fast twitch fibers. Their is speed endurance training which consists of 40-200 meter bursts of speed with little rest time to strengthen speed endurance. A sprinter should do 50-600 meter work outs with limited rest at about 60-80 percent capacity for endurance training. Also a long mile or two mile run is recommended every now and then. Distance runners do almost the same but with longer intervals.

Answer 2

Speed endurance is a high number of sets, low number of repetitions per set and intensity greater than 85% with distances covered from 60% to 120% of racing distance.
Speed-endurance is developed by sustaining maximum or near-maximum sprint speed over a relatively long distance.

Examples of a Speed Endurance workout for 400M:
1. 6 x 200m @ 85% with 3.5' recovery between reps

2. 6 x 400m @ 82% with 3.5' recovery between reps

3. 2 x 4 x 250m @ 86% with 4' rest between reps and 8' rest between sets

4. 4 x 600m @ 80% with 5-7' rest between reps

To Develop maximum speed short distances are used ( usually involving an upper limit of 3-4s at maximum speed) eg. 30-40m or up to 60m from a standing start,
Flying 20-30m runs off a 25m run in or

In & Outs & In
25m acceleration phase breathing in slowly
10m at maximum effort breath held
20m at high cadence less effort breathout and in as final approach to next zone occurs.
10m at maximum effort breath held
Ease out
build up to 9-12 runs in sets of 3-4 with minimum rest between being 3-5min and full recovery between sets.

Speed Session for 100 metres
10 × 30 metres at race pace from blocks with full recovery
3 to 4 × 80 metres at race pace with full recovery