Workouts on off-days?

[:::PSL:::]

Hit the heavybag.

[nutrick]

oh okay thanks again. i'll definitely look into incorporating bodyweight exercises and either heavy or light (depending on my trainer's recommendations) weight exercises. and on the road work, should i be doing it every day with my workout? and when you say 4 or 5x2 is that by 200m? i did run track, but it never applied to my event, i did long jump and got kicked off.

[Sharla]

oh okay thanks again. i'll definitely look into incorporating bodyweight exercises and either heavy or light (depending on my trainer's recommendations) weight exercises. and on the road work, should i be doing it every day with my workout? and when you say 4 or 5x2 is that by 200m? i did run track, but it never applied to my event, i did long jump and got kicked off.

If you can I would do some cross trainng cardio like rowing or swimming on some days. I don't think it's a good idea to run everyday at least to begin with and especially if you are still growing. Mixing it up with other cardio sessions and having no cardio at all a couple of days a week should be safer and give your whole body a workout.

Sorry by 2 I meant 2 minutes. I would only do that once or twice a week though. You might have another speed session with sprints and a walk recovery back to the start which could be something like 14 X 100 m or 10 X 200, once a week. Other cardio sessions could be done at a moderate pace or easy pace for say 30 minutes. I would say 3 hardish cardio sessions per week or even 2 should be enough to begin with. If you find you recover really easy and want to add more to challenge yourself you can do that later.

I sucked at long jump too

[nutrick]

okay, we do have ergs at my school, i'll probably do those. i'm also planning on buying a heavy bag, and i'm thinkin leather and 70lb considering i'm 5'5 and 118lbs. any suggestions? what other alternative materials do you guys recommend?

[donnydarkoIRL]

Nope a leather bag is both the highest quality and most economical as it'll last you so much longer!

[nutrick]

oh alright thanks, another question on roadwork. how many times should i jog and how many times should i sprint it?

[Sharla]

I would sprint say twice a week. Two really good quality speed sessions with time to recover between. That's what the slower jogs are for - to help you recover and get a base level of aerobic fitness. Sprinting is more anaerobic but it will produce more lactic acid which your body needs a chance to get rid of.

You can put one moderate pace run in per week also. Top sprinters have only a couple of really hard speed sessions a week so I think that's the way to go. It's definately not a good idea to have your speed sessions too close together - have a couple of days of other training and maybe also a day off between them.