does any one know how to improve my track times?

Question

ok, my times need to be better for track and cross country
i runa a
55m 7.6 seconds
100m 12.9 seconds
200m 27 seconds
400m 59 seconds
800m 2:24
mile 5:45
high jump 4ft11in
5k i dont know but i want to get it under 20 mins
so how can i improve, i dont care if you can only help with 1 event

Answer 1

You should probably try to focus on a certain distance group, like short sprints (55m, 100m) long sprints (400m, 800m) middle distance (800m, mile) or long distance, ( mile, 2mile, 5k). From there you can do more to improve on that certain group. Speed workouts and technique drills will help you improve your short sprints, Speed workouts and endurance building will help with your long sprints. Speed workouts, endurance, and pace control will help with your middle distance, and long distance as well. It seems like from your list, your 100, 200 and 400 are pretty good so maybe short and long distances are your specialty. Talk to your coach and design a plan on how to improve your events.

Answer 2

As a former track runner, you should really have a coach who can work with you and track your progress. I agree that you are working on too many events. Pick either sprint, middle, or long distance. You body should tell you which you have the most potential with. Variety is important. Say you're doing the 200 or 400m. I'd do 3 three-quarter mile runs with 20 minute breaks in between to build up endurance. Try to have the times more or less equal. Alternate with 100m sprints --about 5 to 10 with 5 min. in between. If you do anything less than 800m, you should have some upper body muscle to help propel you; you don't want to just work on your legs. Weight training is good. You need someone to watch your form too since you can't watch yourself--someone who can give you pointers on arm movement, pacing, etc. You'll know if you are overdoing it if 1) you get naseous and/or throw up or 2) get lactic acid flooding where you're muscles just seem to freeze up. Also, try to train with someone.