Preparing for the big meet takes a lot of work.
Track and field is a challenging sport to take on, whether you're throwing the discus or javelin or running the mile -- or even the 100-meter race. There are quite a few things to keep in mind when deciding to run track events and the more fit you are at the beginning, the easier the transition will be to track workouts.
Fitness Level
While anyone can become a runner, if you're going to run track competitively, you don't want to come into the track season without a running base. This refers to mileage you've run and strength you've developed in the fast-twitch muscles (for sprinters) and slow-twitch muscles (for distance runners) before tryouts. High school distance runners (800, 1,600, 3,200 meters) want to build up to a base of 10 or 12 miles a week, including a long run of five to six miles. Sprinters need similar base mileage, but with more time spent in sprint workouts.
Track Workouts -- Short-Distance Sprinters
After a full set of dynamic warmups, on Mondays, 100- or 200-meter sprinters training for meets might practice their form starts, in or out of blocks, and run into the turn, starting with 40-meter repeats and then moving to 70-meter and 80-meter repeats, before tapering back to 50-meter repeats. Tuesdays might involve longer runs, with warmups and then 500-meter repeats broken up by 500-meter recovery (walking or jogging). Wednesdays might be lighter days, with stretching and agility drills. Thursdays might involve starting form again with mid-range running (300-meter repeats or so). Fridays are rest days with meets on Saturdays.
Track Workouts -- Mid-Distance Runners
For the 400- or 800-meter runner, the schedule is similar to that of the sprinter. However, form starts aren't as important, as those distances rarely use blocks -- there's just no advantage. Also, 800-meter runners usually all start together at the waterfall instead of splitting into lanes. Repeats would feature higher distances on all days, but Wednesdays and Fridays would both be lighter -- three hard workouts are enough before a meet.
Track Workouts -- Distance Runners
For 1,600- and 3,200-meter runners, Mondays are for tempo running, with five or six bursts of four to five minutes at up to 80 percent effort, with short recovery periods between. Tuesdays are for strides -- quick repeats alternating between 45 seconds of high effort with 15 seconds of max effort, with two-minute breaks. Wednesdays are for easy days with distance -- up to five or six miles. Thursdays feature speed work again, and then Friday is for resting before the meet.
Tags: days with, effort with, before meet, distance runners, five miles, form starts