middle school track workouts pdf
The kids run a short course -- 150 to 200 meters. 0000001810 00000 n R Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk /Contents ] 0 stream TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. /Type 507 18 0000027600 00000 n 165 58 Be sure to follow the prescribed distances and recoveries for best results. 2 0 obj The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 0000008037 00000 n and basic bounding drills are also very good at this time of year. R 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): Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) 0000027440 00000 n Pull em when they look wiped. FridayAm: 34 miles easy PM: Hard workout+teamstretching. R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= 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. 0000028743 00000 n :Xa>LD. One was a small ladder, 300-500-800-500-300. 0000001346 00000 n 10 0 obj 0000008930 00000 n <]>> ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I Most days we would run 20-25 minutes. Rest: jog curves of track. 8 /Creator Control the range however you like. 0000028587 00000 n windowHref += '? 0000022128 00000 n Sounds cruel. endobj Rest: 90 seconds. 0000002879 00000 n >> 5. Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. >> xref /Annots Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. %PDF-1.4 % At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Home workout plan for ten week: MONDAY. R /Names ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! Note: 6-3-6 workout (if you were a good runner, you would do 6-6-6). 6 The specific tagging area is so that the "it" kids have to hustle to get in that area. endobj ,eR. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 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 0000000921 00000 n ThursdayAM: 3 miles easy PM: 8 miles recovery. R /St 0000008953 00000 n Clear Consistent Choice Develop a process for you athletes to use. Workouts can be adjusted upon your ability. 0000002762 00000 n Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when << 509 0 obj<>stream endobj Regular performance will help you run faster and improve your flexibility. P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 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 0000002701 00000 n 0000001456 00000 n url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 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? Have the students do two sets of six reps of each exercise. 0000009248 00000 n 0 The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. R %PDF-1.5 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 . 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 Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. Its very important that before doing your routine you do a little warm-up, so that your body is activated and is prepared to exercise. 6. 5 0 obj Since the race occurs around your VO2max pace, you must improve your VO2max. 1. Keep them busy and keep it short and sweet. endobj Handicapped races. <>>> /PageLabels /Group Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. /Outlines Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . Here is the breakdown of his sample week: Sunday - Long run. } else { Fifth week:. 0 Run how you feel. 0000004900 00000 n font-weight: 500; Plyometric training is also a good way to get into top shape. /JavaScript 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. Training Middle Distance Runners is without question a challenging, complex, but rewarding part of any Track coach's duties.The nature of the events is such that the athlete has to bring so many ingredients into their quest for excellence - strength, speed, endurance, tenacity, concentration, toughness, confidence, and the willingness to work on these attributes. I remember in middle school our coach have us do these workouts/games for us: 1. /DeviceRGB 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 Z,EL4X8*f +EQB7RNXq_O endobj Track Drill Sheet Common Exercises 6 x 500m @ race pace. Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! 65-second sprint, 60-second jog (5x) 0 2023 LetsRun.com, LLC. 0 Most days we would run 20-25 minutes. Second week: 35-second sprint, 45-second jog (6x) url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), The last person to complete the lap is out. Workouts can be adjusted upon your ability. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. <> We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. document.addEventListener('DOMContentLoaded', function() { The booklet is an important tool . Use the event specific workout links below to help train the right energy system and maximize your potential in your events. 0 Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. 0000004702 00000 n R Sometimes we play "Devil-Take-the-Hindmost". 0 0000007255 00000 n HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. if (document.readystate === 'complete') { 70-second sprint, 45-second jog (6x) 0000001625 00000 n I like to have the kids do a running and stretching warm-up. Mn6Q|:8WjYRS#/?)~, <<59e838ba1f7f594a9c4f14068fb381c0>]>> The small space makes them do short litle sprints. Will require a bit of work on your end, but set a distance and start the slowest kid first. Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). 0000027138 00000 n 0000005874 00000 n 60-second sprint, 45-second jog (6x) xbbe`b``3 1 Track Star USA is committed to helping all track and field athletes and understands how difficult it is to come across free and unique track workouts. stream The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. 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. endobj 1 Monday - Hills. 2. Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace - 2 sec (if mile pace is 5:00 - 73 seconds) . obj '; 11 0 obj Train event specific. 0000004089 00000 n 0000001109 00000 n << /Title Everyone . 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 }); 0000002540 00000 n A good rule of thumb is 3-4 days a week of 30minutes. 3 0 obj Middle Workout Day One ; set 1 . 0000000656 00000 n << << 0000002990 00000 n Stereotype busted yet again. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream startxref 0 0000028175 00000 n 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. 0000002790 00000 n 8 0 obj 0000007695 00000 n I ran sub 5 in middle school. " " + 0000010282 00000 n font-style: normal; The same is true for a track workout as opposed to a fartlek over rolling terrain. 200hard 200 easy. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); endobj The rest factor is generally kept short-usually 2 to 3 minutes. /CS 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. Indian runs and fartleks are good ideas. 0000003600 00000 n they post, and view their posts in one place. 1s:QW,{A-B+8j&j 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! Create your own unique website with customizable templates. $.' I only remember doing two hard track workouts. ",#(7),01444'9=82. endobj xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- >> Free 2 Run 4 Life is a non-profit organization that invests in others. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. 0 /Filter stream 1 0000010478 00000 n endobj Try playing either "Carlotte" (Don't know if i spelled it correctly) or "Zoolotte" and Carlotte is an indoor game where kids are assigned a number and when that number is called they get up and well they chase each other around with dodgeballs until one person is left and then a new number is called. European Indoors Championship Day 2 Official Thread. <>>> WAL$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 If you time it right, it can results in some really fun kicks at the end. Warm-up Before you begin your workout, make sure you warm up properly. %PDF-1.6 % 0000003710 00000 n kE|w.R-[+n. Start off by taking a monthly planner and write in all the competition dates. 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. } } else { ] 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~ Have your athlete start flat on their stomach, kneel, cross-legged, on back, tuck and roll, push-up position, two-point, two-point deep crouch. 0000008692 00000 n After looking back on it, these workouts were easy as shit. By varying those stresses, you're not relying on the same muscle groups at all times. 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. startxref set 3 ; set 4 . OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. 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$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 M. 0000007049 00000 n 0000028227 00000 n endobj Hill Running (and/or "stadiums") can also help build Strength. endstream 0 After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. SLRDL . h| document.write( Powered by 0000007855 00000 n 6 0 obj <> 0000004275 00000 n xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l var windowHref = window.location.href || ''; Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 0000024934 00000 n WLFC/'A'= ?^XFp =?y'?K>`1. <> A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. 55-second sprint, 30-second jog (7x) 0000009395 00000 n ?#zg9ans#u}I5m9z.i&HL@wl] 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. 7 if (windowHref.indexOf('?') 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. 0000028691 00000 n HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 anything else? The booklet is an important tool for this plan and can be downloaded HERE. Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School jfaust2@cherrycreekschools.org Track Success at Cherokee Trail High School-In 13 years of being a varsity program, the CTHS Boys Track Program has -won 7 League Championships -finished in the top 7 at the State Championship nine times -won 2 State Championships 0 This was created by monitoring an 8th grader. Get Started /Page The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. What do some of the top coaches in the USA think of the ridiculous times? Hill Running (and/or "stadiums") can also help buildStrength. 0000002601 00000 n stream 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 . R %PDF-1.4 % The Middle School Block Zero Strength Program - Breaking Muscle Fitness The Middle School Block Zero Strength Program The best gift you can give any athlete is a solid foundation. Lay the Track and Field Foundation Both practices and attention spans are short in middle school so some deviation from traditional training and rest is okay, but there should be no need for non-stop entertainment. 7 0 obj Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. If a runner is tagged then they sit down and wait until you say everyone's in. 4 Mix up the genders, pair the fastest kids with the slowest kids, etc. 0000028331 00000 n You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. % The other was 4x400, each at 70 seconds, this was right before I ran sub 5. STARS Participation Rubric. Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. >> 0000028383 00000 n 0000002071 00000 n For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. What kind of results can you expect from these track workouts? The 800m start line. endobj 1 0 obj xref Once the runners pass, they have to continue doing the course backward to the start. /Type Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. 4 0 obj 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) 0 Technical jumping form can be perfected later in the season. 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. Sit up is a great workout to strengthen and tone the abdominal muscles. ); Here are a few workouts you can try: 1. The key to a successful track and field season can be made or broken in the first 35% of the season. Workout 8 - 4 x 4:00. Anyone else heard this? > -1) { Also running "long" 10-25 minutes once a week is good! <> B"B!+Xj@RH& Op6vYg^ldApb bm4/ - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. 0000002973 00000 n 60 minutes to 2 hrs depending on the athlete. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. trailer Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. } '4! This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. Tenth week: 80-second sprint, 45-second jog (8x). >> 0000028279 00000 n 0 hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream We are about running, faith and sharing in community to care and support others. [ Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. Flat roads will require a different effort than hilly trails. This workout . >> Distance learning: at home game/activity ideas! 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\ We play the game a few times. Those "out" kids then are "it" and have to do the course backwards. endobj 0000007494 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 . Or is something else going on? 0000003067 00000 n /FlateDecode The kids tagged and the last to cross the line are the "it" kids. //-->. We paly for about 15 minutes. Indian Sprints and relay races with batons if you have enough. 792 0000028639 00000 n 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 0000003236 00000 n Cardio Conditioning >> Then do a short, short workout. Designed using Nevark Premium. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. 1 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. an be used DAILY anytime of the year! if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { <> Discus School (Release & Power Pos.) Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. % Middle school is not the time to engage in extreme training practices to improve your sprint speed. Is it just the shoes? >> /Length 222 0 obj <>stream <> windowHref += '&'; A lot of kids will want to improve the next time you do it. <> Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . 9 font-family: SQMarket-Medium; Figure out the handicap and start your next slowest, then third, etc. Vary up your relays. << The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. /MediaBox 0000003396 00000 n 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. 0000001876 00000 n jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. %%EOF 0000000016 00000 n Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. The "Devil Dog" No clue why its called that.. basically a ladder on track.. each lap is done w a percentage of fast then easy running.. 100 hard 300 easy. Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) Designate that all competitions are hard training days because the athletes will go 100% in these meets. All rights reserved. I looked through the archived results and found some middle school links from over a year ago but nothing recent. %%EOF 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. Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. %PDF-1.4 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. TUESDAY. 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.. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. 3 } The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. 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. h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> The latest running news, sent to your inbox weekly. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0000000016 00000 n /S 7 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. "" - Off season is the time to develop strength and speed. /Parent /Pages obj You will work on balance and core strength and get your heart rate with plank exercise. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] Rest: 30s between each. 9 0 obj Seventh week:. . hb```"^f ,` gd88c!C0;S52F3&U[1@L 2// k)UbIIca.u"PD@ 3"'eY(";::bP1 ;nPJu0): 2 x(d:2,?TL+b2,iT1 X, U endstream endobj 71 0 obj <> endobj 72 0 obj <>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Type/Page>> endobj 73 0 obj <>stream Fourth week: 50-second sprint, 45-second jog (8x) [c=c%cz07Y|zH 3!'{|9*B . endobj /S 0 The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Proven Workouts and Training Strategies for H.S. Spin a 6 and the group goes 600m. 0000003067 00000 n This was created by monitoring an 8th grader. obj Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesnt make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon). << Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 507 0 obj<> endobj 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!
