Pre-Track season workouts?

it depends on your distance? but, if you have a good base, then you should be working on building your top end speed and max. endurance. that being said, if you are planning on peaking for a certain event, that makes a difference too!

overall, if you are a sprinter, stay in the weight room and do alot of explosive lifts and plyo's. strength in your upperbody will help carry you through with good form. spend alot of time perfecting your form. your workouts have to be hard! make sure you are doing a day or two of shorter sprints, with full recovery between each, to get your body acclimated to your top end speed. max. anaerobic efforts need to be the focus in order to increase your ATP regeneration, as long as you have a proper "base". if you question your base, at this point, keep working on your overall strength, aerobic and low to mid aerobic efforts! the season is long enough to make some great improvements make sure to stretch after your workouts to stay away from injuries.

mid distance: it's still early, increase your overall strength up and just maintain "in season". depending on the time duration of your event, you have to tailor your workouts... but, overall, putting in the miles is what usually makes the difference, at this point, just start adding more speed miles. intervals are essential to increasing your anaerobic capacity. 400m workouts (check out bob beaman on the web)! Strides, on the field, are great & easy on your body. just remember that you aren't going to win league, districts, regionals or nationals at the beginning of the season! work smart now, perform great later. over training needs to be monitored. if you are feeling sick, your heart rate is faster than usual, your recovery time is decreasing, etc,...hold back, maybe take some time off. there's nothing worse than seeing yourself PR in each of your races, during the first month of the season, only to start watching your times level out and decrease as important races approach! it's better to "race into shape" than to come into the season, in mid season form, and destroy your overall goals! the internet has great training resources, but it also has some bad info, so sift through it and check credibility!

conclusion: if your base aerobic and strength is suspect, keep on that! if you are ready to convert your hard, off season, work into race speed then it's time to start taxing your anaerobic and ATP systems. example: 5X5x5 intervals - warm up with an easy 1-2 miles, 5 min at the hardest effort you can sustain for the full 5 min, 5 min easy jog recovery, 5 min max sustainable effort, etc... 5 min on, 5 min off, 5 reps. don't do intervals on back to back days. try to give yourself 72hrs before your next maximal workout. Descending Sprints - 1500-3000m warm up, 400m, full recovery, 350m, full recovery, 300m full recovery, 250m, full recovery, 200m, full recovery, 150m full recovery, 100m full recovery, 50m, full recovery. try to give yourself 72hrs before your next maximal workout. Strides - after your normal run, take to the field and put in 8-10 moderate 80-100m strides. start each effort easy and lengthen your stride with each turn over. the goal isn't to sprint. the goal is to develop a longer, more efficient, stride that will serve you well during a race... especially when you get tired, like the last 400m of a longer race. tailor times and distances to your your specific goals, weaknesses and fitness level.

good luck!

Well it depends what events you plan on doing.

In regards to being a sprinter (like myself), definitely do some track workouts and a bit of endurance running. Every monday or something maybe run a couple miles at the track or around your neighborhood or whatever just to keep that endurance aspect. But you should also be doing some track workouts or hills. (Hill workouts are secretly track workouts in disguise). And definitely still be doing various toning exercises like ab workouts and definitely core workouts! Its also really important to do leg exercises too.

For a long distance runner, just keep doing long distance workouts but remember that this is different from XC. Its much faster. So be sure to throw in a speed workout or two just to work on your kick.

For throwing and jumping, definitely go on a couple runs. But also lift weights and etc.

First, warm up on the treadmill for about 10 minutes. Then do 10 push-ups followed by two sets of 30 lunges. Then do your normal routine and then get back on the treadmill and cool down for 10 minutes. Do this everyday and you should be ready for track season. Good luck.