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Method 1: Track Season Prep
1. Try a ladder workout. Ladder workouts, or pyramid workouts, involve starting with a short distance, gradually working up to a longer distance, and then working your way back down to the original shorter distance. For example, run 200 metres (0.12 mi), 400 metres (0.25 mi), 800 metres (0.50 mi), 400 metres (0.25 mi), and then 200 metres (0.12 mi) at a medium pace with 2-3 minutes of rest in between.
This kind of workout can improve your endurance and pacing.
You can also do reverse ladder workouts, where you start at a longer distance, work your way down to a shorter distance, and then finish at the longest original distance.
Do this type of workout 2-3 times each week when getting into shape for track season.
2. Run shorter distances repeatedly to improve your speed. Practice running 100 metres (110 yd) and/or 200 metres (220 yd) over and over again to improve your sprinting ability. Focusing on these shorter distances may help you to develop speed, pacing ability, and strength.
Try doing a workout where you run 4 total laps. Run continuously as you sprint the 100 m (110 yd) straightaways and jog the 100 m (110 yd) curves of each lap.
For best results, focus on sprinting shorter distances 2-3 times each week.
3. Run longer distances repeatedly to improve your endurance. Focus on running longer distances over and over again to prepare your body for distance events. Run 800 metres (0.50 mi) and 1,600 metres (0.99 mi) at a time during your workouts to gain endurance.
Try doing a workout where you jog 1,000 metres (0.62 mi) 5 times with a 90-second resting break between each one.
To successfully gain endurance, focus on running longer distances 2 or 3 times every week.
Slow, easy miles will help you gradually prepare your body for track.
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4. Do lower body strength training once or twice a week. While running is the more obvious way to condition your body for running track, lifting weights is necessary for strengthening your muscles effectively. Incorporate lower body strength training exercises into your workouts 1-2 times each week to build up your leg muscles for running. Some exercises you can try include:
Squats
Forward lunges
Calf raises
Situps
5. Add in weekly upper body strength training. While it may not seem like it, building your upper body is also very important for running track. Your chest, shoulders, and arms should be strong for driving your arms as you run, and a strong back may help you to maintain good posture while running. Try to incorporate some of the following upper body strength training exercises into your workouts about once a week:
Bench presses
Upright rows
Biceps curls
Planks
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6. Eat healthy, balanced meals. At track practice each day, you’ll be exerting a lot of energy. Because of this, it’s important to eat healthy meals that can effectively provide the nutrients that your body needs. Eat an energizing breakfast each day to kickstart your metabolism and a lunch that contains both protein and leafy greens. Eat foods that are high in protein and carbohydrates just after your workouts.
Try eating oatmeal with berries or a couple of eggs, a piece of toast, and a glass of orange juice for breakfast.
Consider eating a grilled chicken breast with a big salad that has carrots, cucumbers, and peppers in it for lunch.
Incorporate spaghetti and marinara sauce, potatoes, lean meats, and/or fava beans into your post-workout meals.
7. Ask your coach for advice. It’s a good idea to approach the track season with a few goals in mind. Bring up your weaknesses with your coach and ask them if they can help you improve in those areas. This may help you make progress and also get closer to your coach.
If you’re struggling with a certain physical setback, such as pacing or hurdling form, ask your coach for advice on how to get better.
You can also talk to your coach about how to handle certain mental struggles, such as dealing with a big loss.
In this section, I'll explain how everyone can prepare for the race in the shortest possible time and win the race. You'll learn the secrets in these sections. Read to the end.
Artemus Vazhui