Track Training

My worst track season of my life ended after I didnt qualify in regionals. Next year, I intend to make it to the state track meet. I am doing cross country to stay in shape, and I am currently conditioning for it. I have a long while until the next season starts in Febuary. The events I plan on doing are the 200, 4x4 Relay, and 400. Possibly the 800 instead of the 200. In the 200, my best time is 23.40, and im needing about a low 22, high 21, and in the 400, my time is 55-56, and im definitly needing a 50. I bench-180, incline-160, squat-315+ (relative since I had a knee injury when I maxed out), power clean-180, deadlift-300 +/- (relative since I usually dont deadlift). I weigh 148 pounds, and im 16 years old. What can I do to increase edurance & speed w/o totally hindering my cross country career right now in the summer, and what can I do later in the fall/winter prior to track? This is important to me since many of our athletes were seinors and we need more people to do more things. Any help/constructive critism is appreciated.

Also, should I consider competing in summer track, while simatenously training for cross country?

why do you need to do cross country if your doing 200 and 400m events? doesn't make sense to me

either way work on your starts, ecspecially for 200m

if you blew your knee out then you should be deadlifting a lot more often then it seems

do you have a coach or something there?

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Cross countrys to stay in shape thru summer/fall. I would like to compete in cross country though.

you'll have to choose one i'd think

dont do cross country it wont do much for sprinting, talk with your coach he can gve you workouts for the summer and get permission to use the track. football may also help, but depend on what position you are playing.

too much cross country can change your muscle fibre profile so while you may fast twistch dominant now which is ideal for sprinting, you could change to slow making you slower

jog at your own risk

there's 1,000,000 ways to stay in shape besides jogging

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