track work outs?

Question

we just got a new track coach. and he doesnt know much about track. i hav been running track from 3rd grade. he doesnt really work us hard , so i stay aftr and run but i really dnt know wht my work out should be. can any one help me? i can run any thing from a 100 to a 3000 n hurlds

Answer 1

1.run up hills
2. do dinamics
3. do sprint work outs to help you

Answer 2

Sorry to hear that, you can use one of my workouts.
Warm Up
to 10 minutes jogging - to increase body temperature
10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
10 to 15 minutes general and event specific drills -
Sprint drills (also called Mach drills)
Skipping "A" drill
The skipping high knee drill follows the same basic format for posture and limb mechanics, as does the marching form of this drill. The trunk position and arm and leg actions are identical to those of the march, but the cadence is slightly faster to accommodate the skipping action,the strides are short and the action is performed primarily on the balls of your feet which helps you develop foot strength and balance.
Skipping "B" drill
This ''B' drill is like the "A" skipping drill, except that a swing forward of the lower part of the leg is added to the driving knee action. The emphasis during this drill should be on the "pulling down" (hip extension) of the swing leg rather than the kicking out of the lower part of the leg during knee extension. This "pawing" motion with the nearly extended leg is important for developing co-ordination and specific strength in the hamstring and gluteal muscles and should help prevent injuries in those areas (especially hamstring strains and tears
Running "A" and "B" drills
The running "A" and ''B" drills are performed in the same fashion as the skipping versions but uses a short-stride running motion.
Butt Kicks
Aims - develop correct leg sprint action in the mid section following the drive off the rear leg
Amount - two repetitions over 20 metres
Action - fast leg movement on the balls of the feet - drive the knee up and bring the heel to the underside of the backside and the thigh parallel with the ground
Skips
Aims - to develop correct leg and foot action in preparation for the foot strike
Amount - two repetitions over 30 metres
Action - skipping on the balls of the feet - free leg to be lifted so that the thigh is parallel with the ground, lower leg vertical and the toes dorsi flexed
March "A": 1 X 20 metres each
March "B": 1 X 20 metres each
Skip ''A'': 2 X 30 metres each
Skip "B": 2 X 30 metres each
Run "A": 2 X 10 metres each
Butt Kicks 2 X 20 metres
Technique drills
4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)
Run outs
Aims - to develop a tall, relaxed and smooth sprint action
Amount - six repetitions over 40 metres
Action - tip start and gradually build up of speed over the 40 metres - first two reps focus on a tall action, next two on tall and relaxed and the last two on tall, relaxed and smooth
Aims - to develop the elbow drive
Amount - three repetitions over 100 metres (60 metres effort + 40 metres run out)
Action - tip start and over the first 30 metres gradually build up the speed and a tall, relaxed and smooth action - at 30 metres gradually add elbow drive to reach full sprint speed at 50 metres - maintain the tall, relaxed, smooth and drive action to 60 metres - sprinting through the 60 metres point is essential - gradually slow down over the last 40 metres
100 metre training program
Specific endurance-2 x 3 x 120 (80%)
Anaerobic quality-3 x (40, 60, 80) (80%)
Strength intensive-3 x 3 x 40 (90%)
Block work-3 x 3 x 30 (100%)
200 metres training program
Specific endurance-2 x 3 x 240 (80%)
Anaerobic quality-3 x (80, 120, 160) (80%)
Strength intensive-3 x 3 x 80 (90%)
Block work-3 x 3 x 40 (100%)
Hurdle Drills-5 to 6 hurdles, lower than race height
Trail Leg Isolation Drill/Lead Leg Isolation Drill
Running hurdle drills:
First 3, Last 3:
- The first three hurdles and the last three hurdles are setup on the marks. The race distance is run using these hurdle settings.
First 6:
- The first six hurdles are setup on the marks. The first six hurdle are then ran at race pace to build rhythm.
Last 3:
- The last three hurdles are setup on the marks, this is used for 300 hurdle training to build strength.

Run 3 to 5 of these to build strength.

Answer 3

ok stretch for thirty minuets then jog the track twice as a warm up. then jog a mile. then slowly sprint the straight 100's then jog the curves. Also try stretching your leg by swinging your leg over the hurdles.