Physical examination candidates in the 800 meters and long jump should be how to practice?

Testing the last 800 meters is 3 minutes 42 seconds, standing long jump is 1.78 meters. If you want to be excellent, then what should normally exercise 00? And this guy is a girl =_,=

800m better results if a = =

so slow distance run in the first practice and then try the next endurance

200-300 of the behind the stage of rapid Accelerative Running = 0 =

long jump, then naturally no question of a night - -... practice that it is not so familiar -0 -

short leg should be is the issue of flexibility and explosive power = =.. .