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You are here: Experts > Sports > Track and Field > Track & Field > winter training plan
Expert: Ross Dunton - 11/3/2009
Question
QUESTION: Hi Ross, I want to thank you in advance for taking your time to help me out.
I am a senior in high school and have been running track and cross country since 7th grade. I've had a really up and down career, and the last 2 years I have had little improvement in both sports. I even got so tired of not improving in distance track last season that I started running 300m hurdles. My question for you is how to prepare best for the 800m and 1600m this winter, in and out of the weightroom.
Here are my PRs:
800m(2:11# 1600m#5:03# 3200m#11:30# 5000m#18:05)
I only ran the 2 mile once last year, I think I am better at the shorter distances. The 5k time was from 10th grade, the 800 is from 10th grade as well. I don't know why I had such a bad last 2 years, I think it was my offseason training.
Would appreciate as much help as possible, and THANKS AGAIN!
ANSWER: Joey,
Your 800 time is the best of those you listed, so you should concentrate on that and nothing else next spring. This winter you should run for at least 30 minutes twice a week and run a series of 100s once a week. Run eight 100s as fast as you can with a two minute walk between.
Ross Dunton
---------- FOLLOW-UP ----------
QUESTION: My plan is to do various weight training excercises m,w,f along with the 100's, and on tuesday/thursday easy 30-45min runs. Is this a good idea? What muscles/excercises should i focus on, and should i have low weight high rep or other way around? thanks for the help!
Answer
Joey,
Do some weight training but not too much. You do not want to add a lot of muscle mass that is more weight that you have to carry when you run. Do one arm/leg at a time. Do leg lifts and leg curls. Do some one leg squats. Your reps should be fast and not slow.
Ross Dunton
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