There are four main disciplines in track, Sprinting, Long Distance, Jumping, and Throwing. If this is your first season of track, your coach will probably have you try all of them in practice, either through time trials, drills, other exercises.
First you need to identify which you want to do. Since you mentioned Mid-Long Distance running, I'll describe some training you may want to try to do.
Typically distance runners spend the off season building mileage, by just running moderate effort workouts. During base mileage phase, experienced mid-distance runners will run anything from 40-80 miles per week, and long distance runners will shoot for something between 60-110 miles per week.
Since you are just starting out, I would suggest you try to run 5 days a week. If you have trouble running for a long period of time, it is okay to alternate your workout between running for 3 minutes, then walking for 1, and repeating for 20-30 minutes. After a few weeks, you should be able to run without stopping for 30+ minutes, and at that point, try to stop the walking breaks.
Just keep trying to do more each week until track comes around. If you can be running 18-20 miles per week by the start of track, you should be in relatively good shape for the season.
I would also suggest speaking with the Track coach about what he/she might want you to do during the off season, or talking with the captains and getting their advice.
Good luck, track is really fun.
JESSICA_* 9/20/08 9:31 P
ok, i want to run track, but im not sure i can do it. i played soccer for 2 years but dont any more, i played defence so i didnt have to run as much. what should i start on? I dont want to walk the distance, i want to keep up with the others. Any tips?
