 Track shoes  Spikes (track shoes with spikes)  Running shoes (used for any event)  Shorts  T-shirt

 Before Practice: While you don't want to stuff yourself, and thereby divert blood flow to help with digestion, or eat things that may upset your stomach (and make you vomit during a workout!) You also need to eat something to effectively fuel your body (namely your muscles) for the workout, and to prevent cramping. Any discussion on what to eat before a workout, should start with what to drink! WATER! WATER! WATER! Ideally as a track athlete you should be drinking 1/2 ounce of purified water per pound of body weight (Example, if you weigh 120lbs. you should be drinking 60oz. of water per day!). You can drink some Gatorade before or during a workout but I would suggest watering it down a bit if you ate before the workout. Personally, I think Gatorade is a bit too sweet.

 You have to do five 20 yard dashes, four 30 yard dashes, three 40 yard dashes, three 30 yard dashes, three 40 yard dashes, two 50 yard dashes, one 60 yard dash, and five 30 yard dashes. You have to do 2 sets of these workouts.

 You have to do six 250 meter yard dash-you have to finish those between 35 or 28 seconds-you get to have 2 minute rest, next we run a meter yard dashes (finish in seconds) 100 yard walk rest(2-3 sets) 400 yard walk rest. Run three 500 meter yard dashes (500 yard walk rest).

 Run four 100 meter yard dashes (25 second rest) 2 sets (full recovery between). Run 100 meter yard dash (walk back 50 yards) run 100 meter yard dash (cover full lap). 200 meter yard dash (30 second rest) and another 200. Finally you have to run two 352 meter yard dashes (full effort) full recovery.  (The intensity and times of these runs will be determined by the target times for your athletes.)

 You need to have a light practice the day before the race and eat very healthy at night, recommend you to have a pasta diet. The day of the meet, you should eat a good breakfast that doesn’t make you full and that doesn’t make you want more. You need to stay hydrated by drinking water the whole day. During lunch you should eat some fruit, vegetables, complex carbohydrates, and whole grain.

 You always have to eat a good breakfast before every track meet, eating a good breakfast will help you succeed or win more races because it’s gets your body more relaxed.