400

Question
Hey..I did track freshman year (HS) and ran the 800 (2:12.00) but decided it wasnt realy my thing, did baseball soph year and I am goign back to track this spring! I want to do the 400 but first I need to get back in shape this winter.  Could u give me a good idea of a weekly plan?  Right now im pretty bad shape compared to a couple yrs ago..can only run 2 mi without stoppin.  What kind of weightlifting should i be doing?   Thanks.....Jay Cuda

Answer
Jay,
Here is what I would advise you to do.  You should begin with a distance base and work to a sprint program.  Depending when you begin track practice (I am going to assume February/March).  For the next two months I would work up to and maintain 3-4 miles a day for 4-5 days per week.  Don't even worry about lifting right now.  Do crunches and all, but don't worry about lifting.  It is important, but not as important as the running.
Once January comes begin to add some sprinting into your long runs and then begin to work on 200 sprints.  Do fartleks (long runs with sprints in to mix it up).  Do a couple of 800 workouts to mix things up as well.  Things will begin to feel faster.  In February work on more 800 sprints and do some 800-200-800 type workouts.  
You should be ready for spring track and I would imagine that you would be able to shoot for mid 50s to low 60s no problem.
If you would like more information I would love to help you more.  This is my specialty and I would be willing to guide you as much as you need.  Thanks for the question.
Ryan