Track and Field help. 100 and 200 meters.?

Question

Alright. I am a16 year old, a junior in high school.
I was just wondering could any body provide me with a solution.
My times for that are:
100m- 11.3
200-m 23.5
I was just wondering if anyone has any advice for training to get faster.
Its kinda late in the season because its in the middle of the season.
But I want to get ready for districts.

So, could anyone help me with some training methods or techniques to do in those events.

It would be greatly appreciated.

Thanks.

Answer 1

I assume you have the core basis done,
it is better to develop maximum speed first then later in the season add endurance of that speed.but not work that involves all out efforts that could result in you practising poor form.
Some ideas are:
maximum speed short distances are used
( usually involving an upper limit of 3-4 at maximum speed)

30-40m or up to 60m from a standing start,
Flying 20-30m runs off a 25m run in

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.

To Improve Power
sprint up short hills-effective mostly at improving starting power

Increase Cadence- by doing Overspeed Running
Overspeed can be done by running down a very slight slope, running with an assisting wind
40m from a 3 point start
followed by 2 x flying start 80m rest 2min between.

Answer 2

Those are both pretty good times. You may find no matter how much work you put in that you won't get noticebly faster then this. But you are young physically and if you continue you will find that your times will get better as you reach your full body muturity. This may take time however. Men don't hit their physical peak till they are about 26. Women physically mature earlier and normally peak between 19-22. They also seem to be able to compete at a higher level of running for a longer period of time then men normaly do.

So in the short term I would consintrait on good form, staying relaxed, maybe building up some endurance by adding the 400 inot the mix. But the biggest thing you can do to better your times in the shortest period of time is to work on your block starts. Even my best kids out of the blocks work on that every single day.

Answer 3

Get some Nike's or the Asics japan lite ning. It really doesnt matter which ones you get as long as their light and have a big spike plate. You might want mid distance spikes because they will have some cushioning at least more than sprint spikes even though you should be on your toes during the 100 and 200.

Answer 4

I don't know if anyone has told you yet but you could try to work on getting out of the blocks faster for the 100m that might take a tenth or two off. for the 200m try to work on your turn running that could actually put you in the lead before you even get out of the turn. And one last thing try to perfect your form that will help too. GOOD LUCK

Answer 5

This might not seem like it does a whole lot, but improving your running form can do wonders.

The faster you move your arms when you run the faster your legs go. If you lift your knees higher you increase your stride length which increases your efficiency. Also when you bring your leg through the tighter you pull it up towards your butt, the faster it can get in front of you, almost like you are kicking your butt.

It helped me out quite a bit so you can give it a shot and see if it works.

Answer 6

You are doing what's required on the track, concentrate on form, function, and efficiency as you know.

But short races aren't won by running skill alone. Short races are won or lost depending on upper body strength. Get into the gym and lift. Just look at any track meet on TV, and you see body-builders running the sprint races.

Good Luck

Answer 7

ur arms and legs move as one so u could put 5 lb weights on your ankles and on ur arms