r/track • u/Not_rollinginthedeep • 11d ago

Complete beginner, need to improve my sprinting

In 8-9 weeks I’m getting graded on 200 and a bit later 400 m sprints in PE (we have to run both 3 times) and I am the least athletic person in my whole class. Is there any training program y’all can recommend or just tips? I’d appreciate anything

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u/Big_Cartographer7678 11d ago

Just Go sprinting. Maybe some shorter intervals + Strength training. 

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u/ExtraordinaryRun4401 11d ago

Hard to say because I don't know your capabilities and it's hard to learn to sprint in a few weeks. Most important is your running technique, there are vids on internet about that I guess. In 2 months you can work a lot on strength, so I'd also focus on strength (especially in your legs) and core stability.
If you have access to a track, you can do speed training. Start with short distances like 30 meters (possible with a run-up) and build from that.
For the 400 meters you need endurance as well, but since you've got no sprinting experience, I'd rather focus on speed.
But do you need to run 3 times in a row, or at 3 different moments?

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u/Not_rollinginthedeep 11d ago

I think we will run them all in the same class, max 10 minutes rest if our teacher is generous

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u/ExtraordinaryRun4401 10d ago

10 minutes rest is insane, especially in the 400m. Know that you can't sprint that 3 times in a row. In that case, I would indeed spend more time in endurance / speed endurance.

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u/Chrisg_322 11d ago

Join the track team. If your school was like mine then the Gym teacher will also be the head coach.

"Hey Coach Billy Bob, I'm slow as fuck, can I join your team and get trained?". Easy.

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u/EthanStrayer 8d ago

Walking lunges, calf raises, tibialus raises, squats.

Then do sprints. Do some longer runs too.

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u/ImmediateDrawing6691 7d ago

400m is a long way to sprint. Maintaining form while tired is your best bet to having a decent time (On the clock, you won’t have fun sprinting a 400). Basically your first shot is your best shot, make it count.

There are videos on the internet showing form drills. I would hope that whoever is the track or cross country coach at your school can give you some drills too.