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GETTING FASTER
with competition
Dear Coach Ed,I want to be a really good runner. I came first in my 800m out of yr 7 & yr 8 (about 5-10 metres in front) on Sports Day and I felt powerful, confident I can run 100m in 16.3 sometimes 16.7 This girl is about 1 sec faster than and I want to be better than her. She beat my sis's triple jump record for yr 7 which made me really angry. Please help me get faster. I don't have spikes or big garden or a track as it's the six weeks holidays. Sian Hi Sian, First of all don't be angry. The girl that beat your sis's triple jump record should be congratulated for such a good effort. She just raised the level of competition for all that will follow her; just as your sister did when she set the record. If she is 1 second faster than you and you want to beat her she is helping you set your goal and making you want to be a better runner. For someone your age to get faster it is just getting out there and running more. You don't need a track, spikes or anything else; just the desire to run and compete. Try this, two days a week go out and run for 20 minutes a day nice and easy. Now two days a week run easy for 8 minutes then run fast for 45 seconds easy for 45 seconds and repeat the fast and easy running 6 times. Now finish up with an easy 8 minute cool down. That schedule will help both your speed and endurance. I gave you that schedule because the 800 meters is not a sprint event and it seems you are better at that distance. Good luck with your running Sian and maybe try to look at that girl with admiration. Coach Ed
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Ed Poirier, "Coach Ed", recently was invited by the United States Olympic
committee to attend a workshop and training seminar at the Olympic training
center in California. 