any runners out there??(advice needed for mile/2mile races!)

roiLEI1554

This year is my last year in Track and Field for high school (class of 2013, graduating senior!) and I want to do well, but today, during practice, I was completely behind (or at least not where I thought I should be).

Are there any workouts that any runners out there would recommend me do to help me get faster? (i.e. intervals of 800m, 400m, 1200m; or hill workouts) and how often should I run in a week? (#of miles, #of days, etc...)

ThickMcRunFast

Its been a long time since track, but I remember a few of the speed exercises my coach would put us through. The one that worked the best is the one I hated the most.... graduated 800s. This was easy at the beginning and brutal at the end. Run 5 800s, with 400m rest jog in between. Try to run each one faster than the last. Scale it to your own pace, but you should be working near at or near a sprint for each one. Guh, makes me feel nauseous just thinking about it.

Running hill repeats also worked. We would also find very slight inclines to run down, to help lengthen our strides. I would ask for specific suggestions from your coach though. They probably have a preferred method of training you

roiLEI1554

oh dang those sound tough o_o but i think i might try it over the long weekend we're about to have :bigsmile:
ok, i'll be sure to ask my coach for the details the next time I see him!