Zone Athletics in two weeks, how do i train for triple jump and 4x100 relay (4th leg)?

I have recently competed in a primary school district athletics comp, i came 2nd in Triple Jump and are now progressing to zones. i am also going thought to zones for relay and i am running the 4th leg. we won by alot and all ran really well. how should i train, i need to keep fit and run at my full potepotential,


Thanks


p.s. i am 12 so no weights!!|||the best way to train for one thing is to pratice that one thing and to push yourself. just run like five reps of the 100meters, and pratice tripple jumping every day. also something that can help your triple jump is to hop 30-50 meters on each leg a few times a day. good luck|||Work on your endurance. Try a run in the morning (after stretching!) and maybe see if you can practice the courses. Good luck!