800 & 400m race

Question
QUESTION: Dear sir

I have my school sports day coming up and I have been entered to do the 800m and 400m. Now I recently discovered that I person I am not keen on is in the 800m race as well, and I definately do not want to lose to him. Unfortuantely he is quite a good runner!

I am a boxer, and was wondering if you could recommend a basic training scheme which I could incroporate with my boxing training (which I do on Mondays and Thursdays) to get me into fantastic shape for these two races.

On a side note. I will be doing these two races on the same day, with maximum of an hours rest in between.

Any help would be great
Thank you
ANSWER: Hi Muhammad
You need to give me the date of the school sports day race,and also what kind of running have you been doing and how long.

John

---------- FOLLOW-UP ----------

QUESTION: Sorry for the delay in replying. It took me a while to find the date.

My sports day is on May 16th. However there are heats at the end of April. I'm not so worried about the heats, as I am about the real thing.

With regards to the amount of running I do...I occasionally do 10/20 minute jogs. However they are pretty sporadic, and unfortunately not very regular.

In boxing we do occasional runs, they involve many different things though such as sprinting and then jogging, running with people on our backs etc. There is a lot of emphasis put on cardio work with hitting the heavy bags, skipping, and hitting the pads as well.

I hope this is enough information. Once again, thank you very much for helping me.

Answer
Hi Muhammad
Your focus has to be on 3 high quality workouts.Give yourself 2 days beween the the 3 workouts.First thing before  workouts 30 min warm up easy jogging and streching and 3 50 meter strides to get your rythem.

1. work out.. 6 hard 200's with 1 min rest between.
         4  "   300's  "   "   "   "    "
         
2.6 hard 400's with 2 min rest between.
 3  "   600's   "   "       "   "

3.3 hard 600's  ''   ''  '' ''   ''
3 hard 1000's   "     "     "     "
Repeat these workouts each week
Last you want to do 3 time trials 2 weeks apart and last 4 days before race do 1 speed workout.
2x200
1x300
1x600
1x1200
Easy jogging after that,off day before race.

All the best

John

If you have any questions just get in touch and let me know how you did.