PLZ HELP!!!!!100m/200m/400m

[help]

right now im going on my jr. year in high school and i really want to get better in the 100, 200, and 400. I run a 50.7 in the 400, 11.0 in the 100, and 23 in the 200. Is there in special training routines, eating methods, to help decrease my times by at least 1 sec or more. most of the gear over the internet just looks like a rip off. Plz help i really want to get better. if u dont know anything please dont post here!!!:p

[jreynaldo]

What kind of training and what frequency of training are you already doing? Are you currently competing, or are you in your off-season? Do you train with a squad or do you just train alone? With a bit more info, I might be able to offer some suggestions to add to your current program, or things to tweak with you current program.
Cheers,
JR

[ab27]

To be completely honest some of your times don't match up that well, if you can do an 11.0 100m then I am suprised your PB for 200 is only 23s which is a little slow for that type of 100 pace.

This would usually indicate a lack of speed endurance but your 400 time of 50.7s isn't too bad so this doesn't really make sense, was your 100m time run with a strong tailwind?

In terms of times you must realise that wanting to knock a second of your 100m time is completely different to knocking a second off your 400m time!

Jumping from 11.0 to 10.0 is erm....not a very sensible target for the time being I would say.

I am a sprinter and my pb's are 11.0 for the 100m, 22.5.s for the 200m and sub 50 for the 400m, but my main focus is moving into the 400m more. Without anymore details on your age, how you train at the moment etc...its very difficult to give any sensible advice other than research up on some of the speed and speed endurance progams given on athletics websites and understand a bitmore what you want to achieve.

Out of interest what 'gear' do you mean, other than a pair of decent trainers and spikes and some facilities to train what else do you need.

You do sound relatively young and perhaps a bit inexperienced in relation to your goals you want to achieve (but thats not such a bad thing) so think about whether you want to focus on short or long sprints first... i.e 100/200 or 400m

Cheers

Alex