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Alternate workouts between jogging and sprint intervals. One day go for a run 2-3 miles. Next day do sprint interval training where you do 5 100 meter dashes, (take a few minutes to walk back the 100 meters between sprints to catch your breath). Then do 3 - 200 meter sprints, again walk back to catch your breath and then finally do one time around the track at a good pace. Stretch real good before and after. If you get bored change the scenery when you run, or change the interval trianing to different distances or reverse the order in which you do them.

There are several events in track and field other than straight sprints or distance races. Long jump, triple jump, high jump, discus, shot put, javelin, pole vault....etc. Your coach will recommend things to you as you go and sees how you are doing in practice and you will also find an interest in something as you go that you can tell the coach you want to pursue.

It depends on what type of running you want to do.

distance - run at least 2 miles every day but try to do more, run at your pace, if you are running everyday then you shouldn't worry about your time it will take care of itself at your meet.

Sprint - you can do suicides, indian runs, or timed 200m dashes

the 200s are really hard but they really give you a work out.

start by jogging a 200. record the time. then run it again but beat the time, then shave 2 seconds off and repeat untill you can't stand up ;-)

most track teams don't have try outs though but if you want to be any good these work

ell my school doesn't have try-outs.Everybody who wants to do track,can.It depends on your school.What do you plan on running?distance or what?