I am in my first year of running you see. Back when Cross Country started in September l could barely run half a lap(lol). But, l improved a lot during the season with my long distance and endurance but l never was a real good sprinter.

My first 400 time was atrocious, it was 2:14. Ugh

By the near end of the season in November, it dropped to 1:46.

Now, in indoor track it has improved to 1:23(but that was while running an 800)

Can anybody tell me why I am decent at long distance but not at sprinting? l am pretty skinny and more of an aerobic runner.

I am 14 year old male that weights about 103 pounds. Very underweight.

I am in shape, l have only been taking every Sunday(sometimes every other Sunday) off since September.

My goal as of right now is to get to 1:10 by the first meet of Outdoor track which is March 22nd(Outdoor starts first week of March). Indoor is almost over and l plan to be running through the month of February.

So can anyone give me any tips during that time period on how to improve my time? My school is track program is one of the best around but l really wanna get a fast start so l can break 1 minute by the end of the season. So can anyone give me any workouts l can do to improve my time during the offseason in Feb?

l really wanna improve my 400 time so l can be more versatile and run the mile,800, and 400.

Thanks

l am also 14 & l run on my winter track team. What i've noticed is that longer distance runners have time accelerating & moving their feet faster for a shorter distance, but yes that is a realistic goal. You can get ur feet to move faster by doing drills in an open space for awhile:
-Buttkicks
-High Knees
-A is (sort of like skipping, just drive ur knee into the air switching legs each time)
-B is (An A with like a kick at the end)

Also in track practice, twice a week we do a workout program:
- A set of 50 squats
- A set of 30 alternate leg lunges (hard to explain, u could probably look them up online
- A set of 20 jump squats
-25 pushups
-3 minutes of wall sits
Take about 10 seconds rest between the sets or more if u need it, & do not hurt yourself. You repeat these sets four times for a total of: 200 squats, 120 lunges with each leg, 80 jump squats, 100 pushups, 12 minutes of wall sits

l hope this helps

You are going to need to start striding miles in your off time because to be competitive at all you are going to need to be under 1:00. You need to start working on sprinting stamina. l would try doing pyramids where you sprint a 100, then you sprint a 200, 300, 400, and then 300, 200, 100. take about 30 to 60 seconds in between each sprint. good luck.

Definitly realistic! Im a 13 year old girl and l run a 71 400m