keep doin the hill training..... but not in a sprint up and run down kinda thing...... do continious runs

 

What about bleachers too, noone has ever told me if theyre good or not definite. I always get mixed answers.

 

no harm in them..... i dont think so at least..... thats why you should do your continuous distance runs on yoru own, and do the plyometrics and fast stuff with your coach





the only drawback i see is if you miss your step.... hehe,

 

lol, so dots and ladders and stuff actually help? The entire cc/track team wnats to quit becuase we think theyre the gayest thing on the planet.

 

ooh, like agility drills? well those have nothing to do with your trainingI(as far as agility goes), well actually it depends on how explosive the drills are.... plyometric greatly help your speed!! ...... but the bleachers do help





hit me up on AIM. (FikseRxSeven)... this is turning to a very long thread

 

when I was in high school I ran crosscountry and track, I ran the mile in 4:54 before. I got a scolarship

 

A great way to work on your quads would be to hop on your bike, and find some long, gradually sloping hills. Biking will also greatly help with your lungs and diaphragm. If you did any training up in the anaerobic levels (75-85% heart rate and above depending on your conditioning) in cross country, try to replicate those workouts when you reach a couple weeks before your season starts. In the off season, you should be mainly working on your endurance. With your goals, plan on being able to run 4 miles or biking 8 miles at a fairly good clip, and then doing one ***** to the wall 400-600 meter sprint.



This was the backbone of my routine last season.

17:54 5k

5:11 1-mile

2:08 800

54 400

 

i just rememberd my grandpa set the world record with a few other people for running a 4 men each running 400 meters.

 

ohyeah, how should i go about running the 400 faster and getting my vertical higher?

 

eric... was it the 4x400? when did your father break the world record... thats cool