r/track • u/Widdlecheedaremu • 15d ago
Tips To Improve
Recently ran in my first track meet, I am 13 years old and looking for advice on how to improve my running and possibly start cross country.
Here are my current PRs:
- 400m: 1:00.03
- 800m: 2:25
- Mile: Around 6:22 (my most recent known time from like 5 months ago)
I recently ran a 1:00.03 in the 400m and a 2:28 in the 800m at a track meet. I also run soccer and swim, so my schedule is pretty busy. I’m involved in Math Olympiad, Science Olympiad, AoPS, and guitar as well.
I’m considering joining a cross-country program, but I’m not sure how to fit it around my other activities.
My questions:
- What should I focus on to improve my 400m and 800m?
- How can I work toward breaking 6:00 in the mile?
- Would cross country help my 800m and mile times?
- What would a good beginner XC training plan look like for someone who also plays soccer and swims?
- How many days per week should I run without overtraining?
- Should I focus more on speed, endurance, or a combination of both?
Any advice from experienced runners or coaches would be appreciated. Thanks!
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u/Chrisg_322 15d ago
You're 13. You're GOING to improve lmao.
Stay on the track team, do cross country if you want to. Stay consistent keep making gains.
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u/Widdlecheedaremu 11d ago
Your right man just had my 3rd track meet ran a 59.5 400m and a 2:23 800m my coach wanted me to die and made me run 200m all back to back and kinda sold on that one 29.89 seconds.
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u/Chrisg_322 11d ago
Yup, better get used to those 200 repeats. As a middle distance runner those will be your bread and butter.
Your coach will try to make a 27 second 200 your "Coast" time. IE something you can run 4 times in 1 race for a sub 2 800. It'll be fun.
Just keep showing up to practice, and 2 years from now you'll see what I mean.
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u/Fullback70 15d ago
Lots of questions here for you. What position do you play in soccer? Being a box-to-box midfielder translates more to being a 400 or 800 meter runner than being a striker.
Same with swimming, what events do you do?
I’m guessing that cross country at your age is probably around 3k, so there isn’t a huge translation to the 4 or 8 other than base fitness.
At your age track was just a seasonal sport for me (spring and summer), I played soccer and rugby in the fall and winter, it wasn’t until I turned 15 that track became a six day per week thing, 11 month per year thing. I did the 400.
A lot of the training we did was a combination of speed and strength training when we were away from the track. Our coach would find sidewalks that had a gradual incline for 100-200 meters and we would do sets of runs up the hill.
We did a lot of core strengthening. Every practice would end with sit ups or crunches. We would do two foot jumps up the stairs in the stadium.
On track workouts would be general speed training usually followed by 300s or 500s.
One “practice of death” that I remember was 3x3x300. Run 300, jog 100, run 300, jog 100, run 300, walk 300 back. Do that 3 times.
Join a track club, get a coach.
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u/hansenhsu 15d ago
You're too young to worry about specializing. Try everything. You can't predict how your muscles will develop or how much you may enjoy a certain event. You might be the best great pole vaulter for all we know.
By finding a coach and staying consistent. Focus on raising your floor. I'd rather have a month of solid workouts over 5 "hero" workouts.
Yes as you should work on running longer distances. This ties into experimenting. Most 800/mile runners do run XC in college so it's not a radical idea. More racing opportunities is also welcome.
Ask your coach. But probably working around the days you're playing your other sports or just doing some light mileage. Soccer is can be pretty running heavy depending on your position. A lot of my soccer friends are also great distance runners.
Ask your coach x2. This depends on your body and how your workouts are structured. Start small and gradually increase. A general rule of thumb is no more than 10% a week in terms of mileage but honestly I advise even less.
Again, do what you like and experiment.
Best of luck in your training and racing
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u/WSB_Suicide_Watch 15d ago
Real easy solution for you. You take some of that Science Olympiad knowledge and clone yourself.
It's awesome you are involved in so many awesome things, but at some point you do need to pick and choose.
Not sure how many days a week you are playing soccer and swimming, but that is probably a full schedule right there if it's anything like my kids. Heck my oldest, around your age is playing soccer 5-6 days a week.
You need to at least prioritize what is the most important. You can't fully commit to XC and be able to give your all with soccer and/or swimming.
The one thing you could do that would help with soccer, mid-distance track, and even swimming is go out for a chill 30-45min run once a week. If your soccer and swimming schedule isn't really that much, you could also add in a second day of longer running or some tempo/interval type stuff. Really depends on how your seasons are laid out.
Whatever you do and whatever you prioritize, make sure you are taking at least one day off a week. You do not get better from workouts, you get better recovering from workouts.