This kind of workout can improve your endurance and pacing. You can also do reverse ladder workouts, where you start at a longer distance, work your way down to a shorter distance, and then finish at the longest original distance. Do this type of workout 2-3 times each week when getting into shape for track season.

Try doing a workout where you run 4 total laps. Run continuously as you sprint the 100 m (110 yd) straightaways and jog the 100 m (110 yd) curves of each lap. For best results, focus on sprinting shorter distances 2-3 times each week.

Try doing a workout where you jog 1,000 metres (0. 62 mi) 5 times with a 90-second resting break between each one. To successfully gain endurance, focus on running longer distances 2 or 3 times every week. Slow, easy miles will help you gradually prepare your body for track. [3] X Expert Source Francisco GomezFitness Coach Expert Interview. 24 October 2019.

Squats Forward lunges Calf raises Situps

Bench presses Upright rows Biceps curls Planks

Try eating oatmeal with berries or a couple of eggs, a piece of toast, and a glass of orange juice for breakfast. Consider eating a grilled chicken breast with a big salad that has carrots, cucumbers, and peppers in it for lunch. Incorporate spaghetti and marinara sauce, potatoes, lean meats, and/or fava beans into your post-workout meals.

If you’re struggling with a certain physical setback, such as pacing or hurdling form, ask your coach for advice on how to get better. You can also talk to your coach about how to handle certain mental struggles, such as dealing with a big loss.

Try to get a minimum of 8 hours of sleep the night before you compete in a meet. Getting 9 or 10 hours is even better.

Once you drink it all, refill your water bottle and continue drinking it throughout the day.

Go with something small and light, like a piece of fruit and/or a granola bar, to avoid getting lightheaded or upsetting your stomach.

You’ve prepared the best you can, and that’s what matters. You are capable of doing well. Everything happens for a reason.

2 laps is the equivalent of 800 metres (0. 50 mi).

Standing hamstring stretch Standing quadriceps stretch Side lunge stretch Butterfly stretch Prone calf stretch[12] X Research source

Knee to chest A-skips B-skips High knees Butt kicks[14] X Research source

You may have the opportunity to get a physical done at school. If not, make an appointment with your primary care physician.

Be sure to get some running shoes that have proper support to prevent injuries, a water bottle, and a water-resistant duffel bag to keep everything in. It would be a good idea to keep a sweatshirt and sweatpants in your duffel bag to wear while you warm up.

In a relay race, the first runner in a team of 4 starts with a baton and passes it to the next person immediately after they’ve finished running the required distance. Then, the second person runs the same required distance and passes it to the third team member and the cycle continues. The 4th team member crosses the finish line with the baton.

Especially at the collegiate level, there are farther distance options, sometimes as long as 10,000 m (6. 2 mi)!

Long jump Triple jump High jump

You can do up to 4 events, so if you love both running and jumping, you could do a running event, a jumping event, a hurdling event, and you’d still be able to do one more.

Shot put Javelin Discus