300m, what should i focus on? cardiovascular fitness,Muscular Strength,orMuscular Endurance?

Question

I have to come up with a personal exercise programme fro GCSE pe, i am doing mine on the 300meter sprint. I have to do it as part of my GCSE but also to improve in that sport/event.

Thank you for your answers

Answer 1

A bit of all of them.

With a 300m sprint you can work on endurance - for a sprinter, and that might mean a 500m run! A couple of them in a session to make sure you have the stamina to run 300m at a consitant speed (ie you dont need to slow down before the end of the race)

Cardiovascular needs working on to get the oxygen in the blood to your muscles. So that needs working on - but that will come from your other training.

Muscle strength - you need powerfull muscles to push off and accellerate away from the line - the quicker you get to top speed the more advantage you might hae over whoever you are racing. Work on legs (obviously), arms and your core muscles.

So I would suggest a mix of all 3 - Cardio, muscles and endurance.

You could do a mix of training. For example, one session might include a 1000m jog to warm up, rest and recover, 200m sprints with rests in the middle, and a 1000m jog to warm down, another might include a warm up then strength training sessions and a few weight exercises, another session might be to warm up and then run 500m fast runs, rest and repeat, and another training session might concentrate on technique (like starting well etc), oh a final session could be all about speed. Mix them up into a training programm and see who it goes (oh, add in things that you learn on your course as well)

Answer 2

I would focus on muscular strength and endurance. With that comes cardiovascular fitness. To run a better 300m, run a 400m sprint as part of your workout. If you can do 400m, you can do 300m. Also work on repetition of shorter sprints, like several 200m runs. Lifting weights will build strength but you don't want to be too bulky.

Answer 3

You need to concentrate on muscular endurance! If you have poor muscular enduarnce you will tire out towards the end of the race! 300m is not an event you will do for long. You will eventually have to do the 400m and muscular endurance is the key! Muscular endurance is not for long distance events as some people on here have said. It is for long sprint events, ie 400m and maybe even 800m can be classed as a muscular endurance event!

Thanks

Answer 4

Muscular strength, well 300m sprinter will need more speed and strength than endurance.

I'm 1500m, 3000m runner. so i think 300m will be very fast game and need strength leg muscle.

You have to Focus with your muscular strength, well... you are 300m sprinter!!!

It's Sprint! No much stamina! But very lots of POWER and SPEED

Thank's! Good Luck!

Answer 5

In my opinion, you should be focusing on speed endurance, which is a combination of all three.

When I ran the 300m in high (both in sprint and hurdles), the workouts consisted of running 200m or 400m repeats with timed rest, and flat out speed work to enhance turnover (on different days).

The repeats would be set up with the basic formula of running 1600m in 16 minutes.  It would be broken down as the following:

- with 200m, start a 200m at 85-90% every 2 minutes.  It should take you between 30 and 40 seconds to complete the 200, and the remaining time would be your rest.  Do eight of them.

- with 400m, start a 400m at 85% every 4 minutes.

You'll be really tired after them, but make sure you do a good warmup and cooldown afterwards (at least a half mile for both).

Speedwork is more doing quick things over short distances, like skips, jumps, quick-feet-shuffles and other similar activities.  A list of suggested things are the link below.  As your coaches if they could teach you how to do them.  If they don't know, then search online or ask us again!  Good luck!

Answer 6

Muscular Strength although a little bit of endurance is needed in the race.

Answer 7

Well as a Long distance runner myself (And also a sprinter =] )

I'd say for the 300m Muscular strength.. Do your best to work on your stamina If you thinks its far.. But seeming as I do the 1500m in 4Mins 50Seconds.. You might trust me ;) Do what you think is best.