what should i do for my sprinting training at this stage(100m,200m,400mh). thank you guys

    Posted In: Sprints

        • Participant
          gavinxiao@msn.com on April 8, 2011 at 2:19 pm #17485

          Hello
          i am a grade 12 student in canada now. we will be having our city finals in May 15th. i have a few questions about my training. thanks all of you in advance!!!
          basic information:
          100m-pb 11.24(last season) average is around 11.45
          200m pb 23.86
          400m hurdles pb 60 flat
          im 184cm weigh 179 pounds
          bench press max 170 pounds
          squats max 260 pounds
          my question is how should i set up m training to win the finals.
          in my city 11.30-100m; 23.2-200m, 58-400m hurldes is enough to get first.

          i am pretty good at the first 30meters of the 100m, i was alwasys in front even in those big high level meets, but i alwasys get caught up at the 50 m mark adn the 70m mark.
          200m was always hard for me, i had ran a 300m last year- 39 flat and i can run the 400m under 53.5 no problem. that way i think i 200m and 400m hurdles time really look slow.

          my goal for this season is to run under 11 for 100m, under 23 for 200m and under 58 for the 400m hurdles.

          any suggestions?
          please help me!
          thank all of you guys very much!!!

        • Participant
          gavinxiao@msn.com on April 8, 2011 at 5:39 pm #107214

          please guys

        • Participant
          Mccabe on April 8, 2011 at 7:28 pm #107216

          First I’d advise picking an event you would like to focus on in the finals. For example try winning the 100 than competing in the 100/200/400 and hurdles.

        • Participant
          Eric Broadbent on April 8, 2011 at 10:36 pm #107218

          As far as why you are always winning at 30m but get passed…it could be because you rush through your acceleration. Are you fast and choppy and get tall relatively fast at the start…if so you could be wasting energy getting out faster than everyone but then have not much left after that. If that is the case I would really work on having smooth progressive acceleration and also work on that top speed as well. There are a lot of good training journals on here that show how people are progressing with there sprint training which could help you. Race distribution is also very important for those races which could be why you think the 200 is tough. Is there any event out of those three that youd like to do better in? Would you rather be more of 100/200 guy or 200/400 guy because that will affect training some. You can train for all three don’t get me wrong but having some focus could help.

        • Participant
          gavinxiao@msn.com on April 9, 2011 at 5:45 am #107229

          thank you Eric and Callam.
          i want to focus on the 100 and 200 , mainly 100m
          i do 400m h becasue i want to do 3 evetns in city finals and it is less competetive than 400m honestly. i had won it last year.

          the prblem is that i can run 100m under 11.3 but my 200m is only 23.9 ish
          i believe i can run 23.3 with my 100m time?
          do u guys know why is ithta happening?

          thank you very much!

        • Participant
          Mccabe on April 9, 2011 at 6:35 am #107230

          More speed endurance work and a good weight regime would only be helpful. I’m all for doing more than one event but it may have an adverse effect on your other events.

        • Participant
          gavinxiao@msn.com on April 9, 2011 at 7:06 am #107231

          i ll mainly concentrate on 100m, i guess i will just improve my hurdle skill to imprve the time on 400m hurdles.

          how much do you guys think i have to bench press and squat. im 185 cm tall and weigh 180 pounds
          currently bench max 170, squate max 270

        • Participant
          Mccabe on April 9, 2011 at 9:14 am #107234

          There aren’t any magic numbers. I am hoping to run 11.2 this year and have always had the strength to double my 100 and go quicker. Ran 23.60 off 12.0 and last time I wasn’t injured I did 22.9 off 11.5 I am 173cm tall 150 pounds and bench 198 pounds and squat 374 pounds maybe.

          Have you got a coach? what kind of workouts does he give you?

        • Participant
          Matt Norquist on April 9, 2011 at 12:39 pm #107236

          At your speed – 56 400h is not out of the question. With a month until finals – I would have everything steered at maxV and speed endurance.

          Next week – flying 20’s then 30’s then 40’s then 50’s
          Hit accel 1x per week
          Run some all out 150’s and some SFS

        • Participant
          gavinxiao@msn.com on April 9, 2011 at 2:28 pm #107238

          i dont really have a coach, i having been doing traiings by myself since grade 8
          we are a tiny school, and the membership on track club is toohigh for me.
          so i really want a detailed plan and what should i do to do well in the next months final

          Thank you Matt, i will start workign on them asap
          but how often should i do those? everyday flying 20+30+40? and 2×150 all out?

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