Expert: Khadevis Robinson - 5/26/2009

Question
QUESTION: Hey Khadevis!
Im a 6 2 160lbs 8th grader who wants to make the 4x400 relay in high school
and run sprints. With no training 4 track I run a 61s 400, 26s 200, and 12s
100. I was wondering if you could give me a five-day per week training
regimen for these events. If you cannot do it on allexpert.com, it would be
great if you could e-mail me a basic weekly routine as descriptively as
possible at pjraymon7@gmail.com. Thank you so much.

ANSWER: Hello Ray,
at this part of the season you will probably be still competing. Next season you must start wit base training. SO, I would need to know which part of the season you need the workouts for? The training for each season is different.

Khadevis Robinson, Master of Science, Public Administration
8-TIME USA National Champion USATF 800m



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---------- FOLLOW-UP ----------

QUESTION: Hey Khadevis,
Thanks for reponding. My school actually doesn't offer track and field, so I've
been starting to train on my own. Basically I would just like a workout that I
could do on a weekly basis this summer. Putting in the time and effort is not
a problem for me. Lately I've just been doing random workouts at the track
with no real structure. Yesterday, for example, I did a mile of warmups at a
pretty good pace, and then did 4 100 meters, 3 200 meters, 3 300 meters,
and 2 400 meters at a fast pace. This was actually a shorter workout for me,
as I ran hard three days in a row previously. I was wondering if you could tell
me if I was over or under training, or if I am not training correctly. What are
some good sprint routines I could do to get my times down? Thanks.

Answer
Hello Ray,
This is usually the time of the season where you would be racing. Check out this site: http://www.nacactfca.org/articles/Hart-eng.htm

These are just examples. You have to adjust them for your talents. DO not attempt to do the exact workouts as far as time is concerned. You do not have to do as much neither as this is for a professional. The structure is what is important. Also, you should probably have an easy day on Wednesdat instead of going 3 days in a row. You can go mon, tue, and then wed. easy, then thur, fri, and maybe sat and sun off.
FOr the rest of the month, you can continue to do what you have been doing. Then you may want to take a month off, and then start back training the beginning of July with basic fitness and conditioning and weights. DO more long and slow stuff and then gradually build up.
It's important to take off and then start to train according to a proper high school track schedule.
You can mimic the sample workouts on that webpage, but make sure you run them a little slower and do not do as many. Instead of doing 8 reps, do 4 or 6. Instead of going 60 seconds, go 70 seconds or so.
Let me know if you understand.


Khadevis Robinson, Master of Science, Public Administration
8-TIME USA National Champion USATF 800m



Do you TRULY want success? If so, this may help you: www.kekoai/specialoffer



www.khadevis.com
http://ytrc.blogspot.com
http://www.linkedin.com/in/khadevis
www.myspace.com/khadevis