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Warm-up Before you begin your workout, make sure you warm up properly. Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. document.addEventListener('DOMContentLoaded', function() { 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! <]>> Track Drill Sheet Common Exercises 6 x 500m @ race pace. %PDF-1.5 '4! 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. set 3 ; set 4 . 8 0 obj The last person to complete the lap is out. Monday - Hills. 0000007335 00000 n Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . 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. 0000001456 00000 n Here you will find useful information for your as a runner or your sun or daughter to run! 1s:QW,{A-B+8j&j >> 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. Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. 0000008692 00000 n endobj WLFC/'A'= ?^XFp =?y'?K>`1. R B"B!+Xj@RH& Op6vYg^ldApb bm4/ << >> 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. << 0000002301 00000 n A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. /Group Hard workouts some days, a day of fun relays or games as a reward for good behavior. stream 1 Free 2 Run 4 Life is a non-profit organization that invests in others. Also running "long" 10-25 minutes once a week is good! 507 18 %PDF-1.4 % if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { . Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. /Nums 0000027440 00000 n << windowHref = windowHref.replace(/'/g, "%27"); [cWC_6!occewLFOeX35G-TVH1*_Mpj The 800m start line. 0000002990 00000 n The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. R <>>> <> Without cell phones,texting, I pods, Internet. The kids get into the game of chance and cheer and groan depending on the outcome. Jog the sides and push the diagonals for X number of minutes. Pull em when they look wiped. R After looking back on it, these workouts were easy as shit. 0000028485 00000 n 200hard 200 easy. Leave the password field blank to post anonymously. ( G o o g l e S h e e t s) Use the event specific workout links below to help train the right energy system and maximize your potential in your events. 0000010282 00000 n 0000028639 00000 n } 0 /DeviceRGB } else { OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. Workouts can be adjusted upon your ability. 0000028175 00000 n endobj Indian Sprints and relay races with batons if you have enough. Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. 0000000656 00000 n 0000007255 00000 n >> >> P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& I ran sub 5 in middle school. Cardio Conditioning /Creator Handicapped races. >> 0000007855 00000 n 0000000016 00000 n In a certain area of the course, the "it" kids can tag the runners in the other direction. } This will help prevent injuries and ensure that you're able to xref /Catalog The other was 4x400, each at 70 seconds, this was right before I ran sub 5. 0000002701 00000 n Good to do while you are sitting around watching TV !. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. endobj windowHref += '? 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. 0000027600 00000 n Run how you feel. endobj 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. 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. Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) Normally, the "out" kid is done, but they still need to be doing a workout. WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. <> At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 2023 LetsRun.com, LLC. endobj Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. } 0 Example 4 x mile or 8 x 1,000. 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. The small space makes them do short litle sprints. This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. 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. 0000009248 00000 n <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 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 I ran sub 5 in middle school. 0000002071 00000 n They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. Soccer field diagonals are a good one. Rest: 400m walk. Fourth week: 50-second sprint, 45-second jog (8x) 0000005191 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. 9 0 obj obj Train event specific. See information about Hips circuit below for some good stretches. This workout . 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. 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 endobj 3 0 obj 0000003600 00000 n The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. STARS Participation Rubric. 0000002218 00000 n On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. I looked through the archived results and found some middle school links from over a year ago but nothing recent. 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. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. << 0 0000004275 00000 n By posting you acknowledge that you have read and abide by our. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), Anyone else heard this? 60-second sprint, 45-second jog (6x) 0 0000006619 00000 n Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. 0 Designed using Nevark Premium. Combined with 4000 meters of slower . 7 If you time it right, it can results in some really fun kicks at the end. >> <> Powered by /CS Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . /Parent endobj 4 0 obj 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. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0000002973 00000 n %PDF-1.4 R 0000004900 00000 n This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. 0000028331 00000 n 11 0 obj 0000003710 00000 n 6 0000001810 00000 n endobj //