if (windowHref.indexOf('?') 0000001456 00000 n FridayAm: 34 miles easy PM: Hard workout+teamstretching. %PDF-1.4 % Run how you feel. Monday - Hills. Track Drill Sheet Common Exercises 6 x 500m @ race pace. h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> Leave the password field blank to post anonymously. trailer Most days we would run 20-25 minutes. WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. %PDF-1.4 they post, and view their posts in one place. The risks are too high, and the stakes are far too low. <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 1 font-style: normal; Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 0000000016 00000 n <]>> obj Pace: Start at half-marathon and progressively pick it up. B"B!+Xj@RH& Op6vYg^ldApb bm4/ endstream 2 0 obj >> Figure out the handicap and start your next slowest, then third, etc. stream We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Shot Put School Quadrathalon Baseline Test Weight Program Intro. The "it" kids group grows quickly. M. Provide context for this post report if relevant. Powered by 0000028227 00000 n /S <<59e838ba1f7f594a9c4f14068fb381c0>]>> Rest: 90 seconds. 0 endobj /Type obj We are about running, faith and sharing in community to care and support others. hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream This will help prevent injuries and ensure that you're able to Technical jumping form can be perfected later in the season. 0000001346 00000 n Then play a game. /Outlines <> endobj 0000005191 00000 n ] x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- 165 0 obj <> endobj 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 endstream OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. xref 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): 0000001109 00000 n 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. windowHref = windowHref.replace(/'/g, "%27"); %PDF-1.4 % 222 0 obj <>stream Fifth week:. 6-3-6 workout (if you were a good runner, you would do 6-6-6). 8 0 obj We paly for about 15 minutes. 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. 0000028743 00000 n You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. <> document.addEventListener('DOMContentLoaded', function() { 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 . The same is true for a track workout as opposed to a fartlek over rolling terrain. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. xbbe`b``3 1 Team leaders per group will be helpful. stream Create your own unique website with customizable templates. 0 Soccer field diagonals are a good one. I remember in middle school our coach have us do these workouts/games for us: 1. Will require a bit of work on your end, but set a distance and start the slowest kid first. 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. 4 2 Then do a short, short workout. 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. Keep them busy and keep it short and sweet. 0000008692 00000 n /DeviceRGB Proven Workouts and Training Strategies for H.S. 0000007255 00000 n Have the students do two sets of six reps of each exercise. 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! endobj 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. document.write( 70-second sprint, 45-second jog (6x) As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. 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). /FlateDecode You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 7 0 obj 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 Or is something else going on? 0000005190 00000 n 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. 0000028587 00000 n @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) Here you will find useful information for your as a runner or your sun or daughter to run! 0 url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), JFIF ` ` C >> var windowHref = window.location.href || ''; 0000008953 00000 n /Creator Handicapped races. Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . R 0000028433 00000 n and basic bounding drills are also very good at this time of year. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 0000002501 00000 n 0000002790 00000 n 0 The specific tagging area is so that the "it" kids have to hustle to get in that area. endobj Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. A lot of kids will want to improve the next time you do it. Regular performance will help you run faster and improve your flexibility. /Pages 0000010282 00000 n /Names 0000004457 00000 n 0 1 0 obj This was created by monitoring an 8th grader. /CS Most days we would run 20-25 minutes. set 3 ; set 4 . windowHref += '&'; 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 European Indoors Championship Day 2 Official Thread. 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. Add in plyometric exercises twice per week while allowing two days off in between each one. Z,EL4X8*f +EQB7RNXq_O 0000003563 00000 n jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream 0000004089 00000 n 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. What was the time? ( M i d d l e S c h o o l T r a c k P r o g r a m) /Transparency Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. ); 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) The key to a successful track and field season can be made or broken in the first 35% of the season. 6. 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. Next . Good to do while you are sitting around watching TV !. A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. <> Rest: jog curves of track. << endobj Plyometric training is also a good way to get into top shape. % 9 0 obj 3 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. trailer 4 0 obj 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 /Type 7 0000001625 00000 n /D The last person to complete the lap is out. R 7 0000004275 00000 n 0000027600 00000 n 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 { %PDF-1.6 % >> endobj > -1) { Note: R Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. When signaled, they explode up, sprint for a set . 0000027138 00000 n if (document.readystate === 'complete') { Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); /S Combined with 4000 meters of slower . 0000010431 00000 n . This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. 0 % [cWC_6!occewLFOeX35G-TVH1*_Mpj xref 0000007494 00000 n 0000003600 00000 n " " + stream We play the game a few times. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. << Workout 8 - 4 x 4:00. All rights reserved. 0000028485 00000 n It was hard as hell. 0 If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. 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. Designate that all competitions are hard training days because the athletes will go 100% in these meets. Be sure to follow the prescribed distances and recoveries for best results. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. Everyone . For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. 509 0 obj<>stream Powered by WordPress. You can heat in different ways, you just have to find your favorite. font-weight: 500; The 800m start line. } 0 0000002601 00000 n 0000000656 00000 n Manual Focus There are really no training "secrets" hidden within these pages. 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. R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= Workouts can be adjusted upon your ability. Third week: 45-second sprint, 60-second jog (7x) :Xa>LD. 0000002540 00000 n Anyone else heard this? 0000000921 00000 n Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . Those "out" kids then are "it" and have to do the course backwards. Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. endobj $.' 6 0 Free 2 Run 4 Life is a non-profit organization that invests in others. 0000028691 00000 n 5 0 obj Pull em when they look wiped. Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 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! [ 0000021328 00000 n 8 3 0 obj 200hard 200 easy. After looking back on it, these workouts were easy as shit. 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? 0000027085 00000 n Once the runners pass, they have to continue doing the course backward to the start. Fourth week: 50-second sprint, 45-second jog (8x) >> At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 0000003067 00000 n bump again. 2. Flat roads will require a different effort than hilly trails. The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. 0000008037 00000 n 0000001810 00000 n /Group The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Is it just the shoes? Control the range however you like. This was created by monitoring an 8th grader. 0000007049 00000 n Thursday - Recovery Run (60 minutes) R /Title 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. 165 58 0000010478 00000 n 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! 0000000016 00000 n Seventh week:. /PageLabels Second week: 35-second sprint, 45-second jog (6x) I only remember doing two hard. Jog the sides and push the diagonals for X number of minutes. Designed using Nevark Premium. The booklet is an important tool . TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 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. 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 url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 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. /Catalog } } else { On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. 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. 1. [c=c%cz07Y|zH 3!'{|9*B /Length 55-second sprint, 30-second jog (7x) The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. Tenth week: 80-second sprint, 45-second jog (8x). 0000004900 00000 n What do some of the top coaches in the USA think of the ridiculous times? Eighth week:. 0 Middle Workout Day One ; set 1 . <> R endobj 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. 507 0 obj<> endobj Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. Create your own unique website with customizable templates. 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 . By posting you acknowledge that you have read and abide by our. 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. //
