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[quote=Anonymous][quote=Anonymous]My daughter has been doing track and field in school for 2 years (she only went to all the meets 1 of the years.) She does short and mid distance (50, 100, 200) and loves it. She really wants to get better though. She says she's sad that she is one of the worst on her team and really wants to train and not always come last or second to last in all her races. How can she train for 200m and/or 100m. Please give any tips or training workouts! She is 14 by the way and a freshman and really wants to train before tryouts.[/quote]

The race distances you listed are not "mid" distance at all. Those are pure sprints. So bear that in mind.

Speed is the first thing to fade. It has to be trained at lease twice a week to have any hope of consistent progress. You can do 3 times a week and be improving, or alternate 2 and 3 speed/sprint training sessions a week (one week 2, next week 3) if you want. But if you're daughter wants to get faster she has to be doing speed based workouts.

Time her sprints. If you're not timing it then it's not a speed workout, because you have no clue if you're truly sprinting.

To work on pure speed she'll want to get a flying 10m or 10yard time. This means setting out markers that are 10m/10y apart and giving her as much runway to build to her max speed for that 10m/10y interval. Do it on the track. Ideally do it in spikes. This is for pure max velocity. You want to rest at least 2 minutes between reps. If she runs a rep that is 15% slower than her max she either needs another 2 minutes rest or you need to stop for the day. Speed isn't trained with endless repetitions.

She needs to be on a proper general weight lifting program. Not 3 sets of 10 reps. 5 sets of 5, with heavy weights. If she, or you, are worried she'll bulk up just know that body builders spend a decade to get "big" and she won't in just a year or two. It might seem it at first, but that's just the body adapting to finally having muscle.

It'll take months to get truly faster, but if she is consistent then she'll see improvement in weeks. But if she's not training for speed, 2-3 times a week, it won't happen.

Everyone can get faster. And if she trains then she can absolutely see good improvement within the indoor track season and be ready to continue improvements during outdoor track. Then the question is if she's dedicated enough to go out and keep training during the summer.[/quote]

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