does anyone have advice or a routine to make an average runner a much much better runner within 4 months?

Question

this is for flat races, long jump & 200m , 400m, 600m,800m
its basically for a school event (highly important)

Answer 1

Keep training and eat better.

Answer 2

You can train to be the best you can, but that does not mean you will be a great runner. If you want to compete in the 200 through the 800 you are crossing into middle distance from sprints. Plus the long jump is a technical event that takes strength and practice not just speed. I think you should spend 2 months doing base conditioning work, running easy 3 miles 3 to 5 days per week. You should also be doing exercises like plyometrics to increase your strength. With 2 months to go you should shift into interval training specific to the events you are going to run. You will need to do sprints to improve your speed, stress work to tolerate high levels of lactic acid, pace work so you will know how to run during the races, and over distance intervals to be able to handle the longer races. It is complicated and I can give you a specific work out when you are ready. Do the base training now so you can handle the track work later.

Answer 3

Shorter races are won by those with upper body strength.