middle school track workouts pdfmiddle school track workouts pdf

<> All rights reserved. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. R Designed using Nevark Premium. 0 hTmk0+}Yx -4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM 0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ Hill Running (and/or "stadiums") can also help buildStrength. Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. 7 0 obj But it's a good start for many younger runners like I was. Visit our moderation dashboard to view statistics on our moderating activity. They'll race the reps, so be sure to give rest. 2023 LetsRun.com, LLC. endobj obj "With the increase from rep to rep here, bump it up only about .2 to .3 each time. Distance learning: at home game/activity ideas! %PDF-1.5 << Monday: 2-3 x ladder workout: 600 meters, 400 meters, 200 meters (or 3 minutes, 2 minutes, 1 minute) with 90 seconds of recovery in between Tuesday: 2-5 miles easy Wednesday: OFF Thursday: 2-5. ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! We are about running, faith and sharing in community to care and support others. Rest: 30s between each. obj Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. Proven Workouts and Training Strategies for H.S. The 800m start line. FREE!!! Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ R 200hard 200 easy. /Transparency 0000028433 00000 n HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. an be used DAILY anytime of the year! Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 0000005191 00000 n Run how you feel. <>>> 0000027600 00000 n What kind of results can you expect from these track workouts? 0000008953 00000 n stream Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. This was created by monitoring an 8th grader. By varying those stresses, you're not relying on the same muscle groups at all times. It was hard as hell. You can heat in different ways, you just have to find your favorite. hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. [ 9 /Type /Title The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Plyometric training is also a good way to get into top shape. 0 0000004702 00000 n 0 WLFC/'A'= ?^XFp =?y'?K>`1. Flat roads will require a different effort than hilly trails. Team leaders per group will be helpful. %PDF-1.4 % Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? Keep them busy and keep it short and sweet. ?#zg9ans#u}I5m9z.i&HL@wl] document.addEventListener('DOMContentLoaded', function() { 0000028485 00000 n /JavaScript One was a small ladder, 300-500-800-500-300. A lot of kids will want to improve the next time you do it. trailer :Xa>LD. 0 0000004900 00000 n Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk endobj Workouts can be adjusted upon your ability. stream Utilizing the Strength Continuum Anaerobic sports training needs 4x per week 1 body part per day Work larger muscle groups early in the week to allow for recovery on competition day Work smaller muscle groups and core later in the week Anaerobic/Aerobic sport training needs 3x per week Lower body Upper body Olympic arms and core Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. '4! Since the race occurs around your VO2max pace, you must improve your VO2max. 507 18 Clear Consistent Choice Develop a process for you athletes to use. After looking back on it, these workouts were easy as shit. jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. Be sure to follow the prescribed distances and recoveries for best results. The other key is start to develop strength and speed by doing some supplemental training such as Lifting, swimming,cycling, or other activities for 30 minutes. endstream endobj 166 0 obj <> endobj 167 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/Type/Page>> endobj 168 0 obj [169 0 R 170 0 R 171 0 R 172 0 R 173 0 R 174 0 R 175 0 R 176 0 R] endobj 169 0 obj <> endobj 170 0 obj <> endobj 171 0 obj <> endobj 172 0 obj <> endobj 173 0 obj <> endobj 174 0 obj <> endobj 175 0 obj <> endobj 176 0 obj <> endobj 177 0 obj <> endobj 178 0 obj <> endobj 179 0 obj <> endobj 180 0 obj [/ICCBased 202 0 R] endobj 181 0 obj <> endobj 182 0 obj [301 0 0 0 0 0 0 160 0 0 0 0 0 0 367 524 524 524 524 0 0 0 0 0 524 0 367 0 0 0 0 0 0 611 566 598 613 536 525 0 654 278 0 0 0 761 638 674 543 0 582 481 581 0 0 852 0 0 0 0 0 0 0 0 0 525 557 460 557 537 401 502 557 307 0 504 320 830 546 537 557 0 417 405 420 557 490 744 0 493] endobj 183 0 obj <> endobj 184 0 obj [301 0 325 0 0 0 706 160 367 367 0 0 367 367 367 0 524 524 524 524 524 524 524 0 524 524 367 367 0 0 0 367 771 590 566 598 613 536 525 676 654 278 477 576 506 709 638 674 558 676 582 481 581 648 587 852 0 0 0 0 0 0 0 0 0 525 557 495 557 545 370 502 546 285 367 504 295 830 546 537 557 0 389 405 396 546 490 744 501 493 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 524] endobj 185 0 obj <> endobj 186 0 obj [301 0 391 0 0 0 0 301 0 0 0 0 0 367 367 397 586 0 0 586 586 586 0 0 0 0 367 0 0 0 0 0 0 614 0 613 632 0 0 676 678 278 0 0 0 786 0 0 583 0 624 501 685 662 0 926 0 684 0 0 0 0 0 0 0 593 0 493 593 552 410 535 562 327 0 540 320 830 562 570 599 0 447 459 438 557 552 773 0 564] endobj 187 0 obj <>stream P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& 0000005874 00000 n endstream endobj 508 0 obj<>>>/LastModified(D:20040701103743)/MarkInfo<>>> endobj 510 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>/StructParents 0>> endobj 511 0 obj<> endobj 512 0 obj<> endobj 513 0 obj<> endobj 514 0 obj<> endobj 515 0 obj<> endobj 516 0 obj<>stream [c=c%cz07Y|zH 3!'{|9*B Most days we would run 20-25 minutes. /Annots Create your own unique website with customizable templates. xMk@@=vf$9NRn+! 1Md*$r,gCHgH %&c# k8Q/UuQWo-Gnt@jBRLrbGdR: *wF,c9=qL+l$M%'F&)r]zwmz7qt-/i^[ Vs?$OM6($e]p^$t$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when Workouts can be adjusted upon your ability. IMPORTANT: If you try to change the workout and run at a different pace, run further or shorter than the prescribed distance and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train. The last person to complete the lap is out. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. 0000002879 00000 n The risks are too high, and the stakes are far too low. 70 0 obj <> endobj 79 0 obj <>/Filter/FlateDecode/ID[<3F529249C2D85727D09493464D523D55><044E4E9D3234406487D01EE3CA798AEE>]/Index[70 17]/Info 69 0 R/Length 63/Prev 111568/Root 71 0 R/Size 87/Type/XRef/W[1 2 1]>>stream endobj 0000001346 00000 n R /S 10 In a certain area of the course, the "it" kids can tag the runners in the other direction. Cardio Conditioning 0000002071 00000 n The booklet is an important tool for this plan and can be downloaded HERE. /Group Jog the sides and push the diagonals for X number of minutes. Figure out the handicap and start your next slowest, then third, etc. Also running "long" 10-25 minutes once a week is good! I ran sub 5 in middle school. h| Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source. Pace: Start at half-marathon and progressively pick it up. 2 This will help prevent injuries and ensure that you're able to 0000024934 00000 n 0000027184 00000 n 0 0000001876 00000 n /Outlines windowHref = windowHref.replace(/'/g, "%27"); Handicapped races. The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. } You will work on balance and core strength and get your heart rate with plank exercise. Will require a bit of work on your end, but set a distance and start the slowest kid first. Pull em when they look wiped. Train event specific. 60 minutes to 2 hrs depending on the athlete. just started middle school track today for the distance kids. Vary up your relays. The booklet is an important tool . 0000008692 00000 n Rest: 90 seconds. 0000028691 00000 n 0000005190 00000 n Powered by 3 Start off by taking a monthly planner and write in all the competition dates. 0000001810 00000 n OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. 0000000656 00000 n 7 The rest factor is generally kept short-usually 2 to 3 minutes. 0000008930 00000 n 0000003600 00000 n 0000003563 00000 n Middle school is not the time to engage in extreme training practices to improve your sprint speed. Technical jumping form can be perfected later in the season. <> Get Started Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. <]>> } After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. stream Warm-up Before you begin your workout, make sure you warm up properly. endobj Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. Middle School Distance Track Workouts - Workout Schedule Workout Schedule Here you will find useful information for your as a runner or your sun or daughter to run! 0 STARS Participation Rubric. Indian Sprints and relay races with batons if you have enough. /S R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= <> Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. Workout 8 - 4 x 4:00. they post, and view their posts in one place. xref R ThursdayAM: 3 miles easy PM: 8 miles recovery. 0000000921 00000 n <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 300 hard 100 easy 400 hard WALK 400 then back down Easy workout, all kids together on the track for supervision.. can be used for sprinters and distance kids.. We play the game a few times. /CS HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 0000007086 00000 n startxref The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. Track & Field Coach Downers Grove South High School dplunkett@csd99.org Background: 20 years coaching experience USATF Level I, II & III schools USOC Emerging Elite coaching school Key Resources that I use a lot (books & videos): endobj M. I like to have the kids do a running and stretching warm-up. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); Here is the breakdown of his sample week: Sunday - Long run. /Names Anyone else heard this? TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. Components of a Successful Middle-Distance Plan Here are the components of the training plan I'll have you do: #1) Speed Zone workouts I mentioned these above as well. <> Mix up the genders, pair the fastest kids with the slowest kids, etc. /Catalog endobj 5 0000002762 00000 n I looked through the archived results and found some middle school links from over a year ago but nothing recent. 0000002540 00000 n 1 65-second sprint, 60-second jog (5x) 0000028537 00000 n << 0000007494 00000 n Fifth week:. JFIF ` ` C 2 0 obj . 0000028639 00000 n endobj ( M i d d l e S c h o o l T r a c k P r o g r a m) if (document.readystate === 'complete') { Different paces and workouts stress your body in different ways. 0000001625 00000 n We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0 0000004457 00000 n 90 Minute Middle Distance Practice Plan RequirementsTrackTeam Warmup (15 Minutes) Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Continue Reading 60 Minute Triple Jump Practice Plan stream Ninth week: 75-second sprint, 30-second jog (7x) Most days we would run 20-25 minutes. xref 70-second sprint, 45-second jog (6x) startxref ",#(7),01444'9=82. 0 endobj % and basic bounding drills are also very good at this time of year. 6-3-6 workout (if you were a good runner, you would do 6-6-6). Example 4 x mile or 8 x 1,000. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. Hard workouts some days, a day of fun relays or games as a reward for good behavior. Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) ,eR. 165 58 Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. Home workout plan for ten week: MONDAY. >> %PDF-1.4 % /DeviceRGB Here are a few workouts you can try: 1. /FlateDecode 2. 0000027440 00000 n <> Without cell phones,texting, I pods, Internet. If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. endobj font-style: normal; Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 reps and push up 25 reps. Squat 25 reps, plank 15 second, crunches 25 reps, jumping jack 35 reps, lunge 15 reps, wall sit 25 second, sit up 10 reps, butt kick 10 reps and push up 20 reps. Squat 20 reps, plank 40 second, crunches 30 reps, jumping jack 50 reps, lunge 25 reps, wall sit 35 second, sit up 30 reps, butt kick 25 reps and push up 15 reps. Squat 35 reps, Plank 60 second, Crunches 30 reps, jumping jack 55 reps, lunge 60 reps, wall sit 45 second, sit up 40 reps, butt kick 50 reps and push up 15 reps. First week: 30-second sprint, 45-second jog (x5) I only remember doing two hard. Powered by WordPress. << 0000028383 00000 n If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. //. 0000003710 00000 n - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. << 0000003796 00000 n Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. 0 Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . R If a runner is tagged then they sit down and wait until you say everyone's in. The small space makes them do short litle sprints. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) 4 0 obj 1 0 obj 0000010478 00000 n xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l 8 endobj 0000027138 00000 n 1. Soccer field diagonals are a good one. Eighth week:. Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. European Indoors Championship Day 2 Official Thread. 75 meter all out sprints with little rest (30 seconds), did about 10 of these, they got pretty tiring, when I was only 11 years old, I thought I was going to die or something! 60-second sprint, 45-second jog (6x) 6 <> obj 0000007855 00000 n ] if (windowHref.indexOf('?') >> Distance learning: Mindfulness and Meditation, Distant learning: at home workout resources (for parents and kids), How to support kids and teens during pandemic, Information for Parents about Exercise and Healthy Habits, Middle School Extra Credit: Sports Trivia, Ms. Tsagalakis P.E. R Z,EL4X8*f +EQB7RNXq_O << Leave the password field blank to post anonymously. 0000003396 00000 n ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I If you're a middle school track and field athlete, you're probably looking for a workout routine that will help you improve your performance. . 4-5x800 meter intervals on grass (on some type of soccer, football, lacrosse fields), we did these pretty hard, just fast enough so we could do the whole workout, we wouldn't do this every week. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. 8 0 obj If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. We review 100% of reports submitted. 0000028587 00000 n /Page 0 Here are 4 classic track workouts:- #1 400m Repeats 400m repeats done at 1500m race pace would mean that you would be running at 110 percent of your VO2 Max. 6 0 obj 0000002301 00000 n At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. obj This is where you would warm up for six minutes, run all out for three minutes, and rest for 6 minutes, we would usually do only 2 of these). Then play a game. Create your own unique website with customizable templates. endstream The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. What was the time? The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. The latest running news, sent to your inbox weekly. Control the range however you like. 0000028331 00000 n Women's Middle and Long Distance Track Coach at Cherry Creek HS. Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. Sixth week. 507 0 obj<> endobj The same is true for a track workout as opposed to a fartlek over rolling terrain. } else { src: 0000002218 00000 n Good to do while you are sitting around watching TV !. $.' 0000003236 00000 n This hybrid workout is called the 6-5-4-3-2 work session because the demanding aspect of the unit are run at those distances - 600 meters, 500 meters, 400 meters, 300 meters and 200 meters. If you time it right, it can results in some really fun kicks at the end. %PDF-1.6 % 0000000016 00000 n 792 ( G o o g l e S h e e t s) 0000004275 00000 n Regular performance will help you run faster and improve your flexibility. Is it just the shoes? [ Middle School Training Plan For: TRACK & FIELD Week 9 Sprint Workout Ancillary Sprint / Field Distance Workout Week 10 Sprint Workout Ancillary Sprint / Field Distance Workout Monday Tempo Run 100-200-300-400-400-300-200-100 @ 75-85% (1:00 Recovery) Sprint Drills 1-11 Core Workout Easy Run BF Strides / Drills Core Workout 0000002701 00000 n 0 0000003067 00000 n Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. Thursday Thrower Warmup Discus School (Middle of Ring) Shot Put School Lifting: First two lifts 3x810; Auxillary Lifts 3x810; Abs/Core 3x to "Failure" Lower /Length } else { trailer Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 . 0000028175 00000 n Distance Learning Daily Fitness Challenges. set 3 ; set 4 . kE|w.R-[+n. 0000028227 00000 n 7 On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. <<59e838ba1f7f594a9c4f14068fb381c0>]>> ] 0000028743 00000 n Spin a 3 and you run 300m. WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- 0000028279 00000 n This workout . Spin a 6 and the group goes 600m. Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. We would spend about 2-4 weeks of "conditioning" doing these hard workouts about every other day, when the meets came around, we eased back a little. Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. '; 1 A good rule of thumb is 3-4 days a week of 30minutes. 0000010431 00000 n >> Middle Distance Runners and Cross Country/Distance Running: How to Structure and Implement a Training Program for High School Athletes Iowa Track and Field Coaches Clinic December 11th 2008 Jay Johnson - coachjayjohnson@gmail.com Graduated from Douglas County HS (Castle Rock, CO); ran 4:25 . Then do a short, short workout. 0000002501 00000 n /D 0 0000007255 00000 n Combined with 4000 meters of slower . 0000021328 00000 n We'd do a lot of short hills, a lot of drills, and raced once a week during the season. <> /PageLabels What do some of the top coaches in the USA think of the ridiculous times? Seventh week:. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. var windowHref = window.location.href || ''; Once the runners pass, they have to continue doing the course backward to the start. Fourth week: 50-second sprint, 45-second jog (8x) 0000007695 00000 n >> >> We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. Third week: 45-second sprint, 60-second jog (7x) 0000006619 00000 n Normally, the "out" kid is done, but they still need to be doing a workout. document.write( See information about Hips circuit below for some good stretches. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream We want you to have the best opportunity to improve in your track event and with these free track workouts you will be able to gain an advantage over your competition. Provide context for this post report if relevant. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), Those "out" kids then are "it" and have to do the course backwards. 1 10 0 obj The key to a successful track and field season can be made or broken in the first 35% of the season. %PDF-1.4 Step up upon request_________________________________________________________________________________Day 3- Warm up- 1 mileworkout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard, Cool down-1 mileStretch and core same as previous_________________________________________________________________________________Day 4- Warm up- 1 mileWorkout-1 mile on track, 3 minute break, 800,3 minute break, 1 lap of stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5 minute breakCool Down- 1 mileStrecth and core same as previous_________________________________________________________________________________Day 5- warm up- 1 mileworkout- 3.5 miles mediumCool down- 1 mileStretch and cored same as previous_________________________________________________________________________________Day 6- INTERVAL WORKOUTWarm up- 2 laps extra easyWorkout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15Cool down-2 lapsStrecth 15 minutes extra for day offcore same as day 1_________________________________________________________________________________Day 7- RECOVERY DAY, @font-face { 5 0 obj 0000002401 00000 n Note: You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. 0000004089 00000 n endobj The kids tagged and the last to cross the line are the "it" kids. /Pages 0000002973 00000 n 509 0 obj<>stream and for each animal one to three taggers are assigned and like Carlotte you call out an animal and they run across the field (Btw this is an outdoor activity) while the taggers chase them but if the runners get to the other side of the field fast enough then they are safe. Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. << endobj font-weight: 500; Thursday - Recovery Run (60 minutes) The "it" kids group grows quickly. 0000010282 00000 n Rest: 400m walk. << - Off season is the time to develop strength and speed. 11 0 obj In this way your body will understand that the training routine is over, that its time to relax, rest and replenish energy with a healthy meal plans. endstream Does anyone have any other ideas or links for cool ideas/ fun games for middle school boys and girls to participate in to livin up practice? 0000007049 00000 n 0000009395 00000 n } 12 50% . Sounds cruel. Add in plyometric exercises twice per week while allowing two days off in between each one. Indian runs and fartleks are good ideas. Runners have to do short sprints at a few times -- getting away from taggers and at the end when they don't want to be last. Hill Running (and/or "stadiums") can also help build Strength. Whether the athlete participates in high school outdoor track and only has an eight week season, or if the athlete is an NCAA All-American and can .
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