last year i only did circuit training because i spent most of the summer in another country with my relatives, but this summer i'm doing a speed work / distance routine, and alternating so i can get in shape for cross country (which i'm doing for the first time ).This is what I usually do , i dont follow it exactly, but its the basic pattern
Monday ( 2 a days)
morning is
speed work
30 meters with running start/ acceleration warm up
speed endurance
repeat 200s/150s
evening
weight room
speed work(with football team) 10×10 yards, 10×20, 10×40, 2×100
Tuesday
some type of recovery workout/ build stamina for cross country –
1/2 mile warm up
2 mile run in between
1/2 mile cool down
evening
back extensions/ THI arm work out
Wednesday
morning
rest if meet is next day
If not then I'll do speed work/speed endurance
ladder 100>150>200>200>150>100
evening
core/ trunk work out
Thursday
meet
or if there is no meet then
three mile thursday with
quarter mile warm up/ cool down
evening
back extensions/ THI arm work out
Friday
If the day after meet then
speed drills with a mile run in between sets
If not the day after a meet
speed work/ speed endurance
evening
circuit training
Saturday
some type of recovery workout/ build stamina for cross country –
1/2 mile warm up
2.5 mile run in between ( go up by a lap each week until im running 3 miles twice a week)
1/2 mile cool down
Sunday
stretch
for the other questions
i have bad form or so i've been told, but i usually run hurdles(110HH and 400IH) and 4X4 thats why i dont have an official 200 time. I do hurdles because theres only one other person on the team that does it and he's almost 8 seconds slower and our coach wants us to do as many events as we can to help us win meets, which has been working to our advantage but next year we'll be missing the field team unless someone steps up.
i try to lift weights regularly but i don't get to go on my own schedule, i can only go when the team does ( which is not often)
i'm a vegetarian but i think i have a balanced diet but i don't know how to tell. I eat alot of carbs, I eat proteins but I dont over do it because i'm not trying to be a body builder.
I try to drink alot of water but i dont drink a consistent amount each day
to work on my form i'm trying to learn to run more relaxed( that's what one of the post here recommended) and i'm watching videos and doing b walk drills as part of my dynamic warmups