AboutRick Karboviak, CSCS Expertise First things first: I WILL NOT ASK QUESTIONS PERTAINING TO AN INJURY OR SORE AREA ON YOUR BODY, please seek medical advice from a doctor, physical therapist, athletic trainer, or chiropractor.
I can answer questions specifically for mile to 5K distances, preferably in regards to HS and recreational runners, since I coach JH/HS age athletes, and train recreationally-based runners (those who simply run for the enjoyment of it, not super-competitive).
I am also an expert in doing training with the assistance of a GPS speed & distance monitor, in tracking speeds, paces, and distances for measurements in intensity & volume of your workouts precisely.
My main running site is http://endure.speeddialcoach.com
Question How much jogging/running do you advise a day for an athlete? I am HS age and I run the 400m and 4x4 relay during spring track season. I am trying to start early as I really want to cut my time down to anywhere from 1 minute to 1:03. My fastest time right now is a 1:06:87. Also, I just want to get in shape. I feel guilty and almost fat when I'm not excercising. I do have a treadmill and 3 acres of land that slopes upwards (or downwards really, depending on which way you're coming lol) and has a semi-steep hill on one side. I want to be in superb shape for the '09 season.
Thanks!
Answer Well, running endless miles won't get you there. If your specialty is the 400m distance, then I'd suggest heading over to www.bearpowered.com and perhaps getting the book they sell on there, Underground Secrets to Faster Running. Speed is what you need to get faster, not a whole lot of jogging workouts. The best types of workouts to do are short distance sprints, from 50m to 200m, and doing the occasional 400m run now & then. I would also suggest trying to get a GPS speed monitor, as you can track your speeds on your sprint sets, as well as finding your distances on a road or trail. Also, don't forget to ask your coach for suggestions, too. I don't just give out running programs through this AllExperts volunteer service, and it would be foolish for me to do so without assessing further things about an athlete.
You don't have to run every single day either. Alternate between easy & hard workouts, perhaps doing 1 hard workout followed by 2 easier ones. On your 'hard' days, that's when you'd do your sprint trials/sets of 50 to 200m distances at your current or goal race paces. A GPS monitor helps out greatly in finding those race paces out.
I hope some of this helps you well,
Rick Karboviak
