How shoud I prepard for track?

I was in the same boat a while ago. Just run, increasing distances as you go. That will build endurance. Also, on some days, maybe pick up the pace every little while to a tempo pace. This will help endurance. If possible, do intervals on the track. 30 second, 60 second, 90 second, 60, 30 with the same rest as the interval is a good beginner stamina builder.

when i first start running i go 1 minute run then 45 seconds off and go for 3 miles or so 4 times a week then the next week only take 30 seconds off and so on.

nah.. it wont endure.. there'll constantly be politics to speak approximately , even supposing it is confident.. however our nation will on no account be superb regardless of who;s in workplace and there'll constantly be societal issues to rap approximately and make clear... i simply feel that over the beyond few years, the poorass activity the gov't and president were doing has EVOKED alot extra political songs, than traditional considering the fact that it is so overwhelming how sh!tty of a role this management has performed

Run around your neiborhood every day