Guide to Running – Cross Country and Track and Field

Hi, my name is Josh. I’ve had several years of experience with running. I am a senior in high school and have won state championships in XC and Track and Field for my team for the past four years. My guide is built to teach you tips, techniques, and methods that will benefit you in your future running experience.

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In this article, I will explain the basic workout routine for 100m/200m sprinters:

100m and 200m Runners

Warmups: 

  • 400m jog (1:30 min)
  • Static Streching (5 min)
  • 1 Mile (8 min)
  • Dynamic Stretching (8 min)
  • Strides (5 min)

Practice:

  • 4 x 400m (2 min breaks) (increases your endurance; therefore, you do not slow down during any moment in a 100/200 event)
  • 2 x 300 (3 min breaks) 
  • 2 x 250 (3 min breaks)
  • 6 x 200 (2.5 min breaks)
  • 5 x 180 (2.5 min breaks)
  • 4 x 160 (2 min breaks)
  • 3 x 140 (1.5 min breaks)
  • 2 x 120 (1 min breaks)
  • 10 x 100 (2 min breaks)

Core: 

  • Ab Workouts (Sit ups, curl ups, crunches, knee raises, twists, etc.)
  • Upper body workouts (Pushups, etc.)

Cooldown:

  • Static Stretches 
  • 800m jog

***This article will be frequently updated.  Look out for the 400, 800, 1600, 3200, 5000m workouts, tips, and techniques.  Also, I will releash a article on the diet of a runner.

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