endobj font-style: normal; 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 0000009248 00000 n Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. Since the race occurs around your VO2max pace, you must improve your VO2max. 0000000016 00000 n obj The booklet is an important tool . 10 WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. /Page Fourth week: 50-second sprint, 45-second jog (8x) 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 windowHref = windowHref.replace(/'/g, "%27"); Rest: 30s between each. xref 65-second sprint, 60-second jog (5x) 8 Sprint Workouts to Make You Faster - Best Speed Running Plans 0000008930 00000 n << 0000008692 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. 0 0000028743 00000 n 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. PDF 800 and 1600 Meter Training and Racing - SportsEngine The kids get into the game of chance and cheer and groan depending on the outcome. 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. All rights reserved. PDF Strength Training for Distance Runners seminar - UCLA Bruins 0000002701 00000 n 0000003396 00000 n The latest running news, sent to your inbox weekly. Good to do while you are sitting around watching TV !. Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. FREE!!! 6-3-6 workout (if you were a good runner, you would do 6-6-6). WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l A Crash Course in Coaching Middle School Track - SimpliFaster R HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. The Middle School Block Zero Strength Program - Breaking Muscle H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] How To Setup A Track & Field Training Schedule - stack 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. /Title On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. 2 << /CS 0000028639 00000 n The "it" kids group grows quickly. FridayAm: 34 miles easy PM: Hard workout+teamstretching. Without cell phones,texting, I pods, Internet. If a runner is tagged then they sit down and wait until you say everyone's in. 0000000656 00000 n font-weight: 500; This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. 3 /FlateDecode Workouts can be adjusted upon your ability. The small space makes them do short litle sprints. 0 0000001876 00000 n Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); This was created by monitoring an 8th grader. 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). 0 endobj Then do a short, short workout. } 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~ /Group Add in plyometric exercises twice per week while allowing two days off in between each one. :Xa>LD. ] /S /Outlines 0000001109 00000 n 9 Note: I like to have the kids do a running and stretching warm-up. /Type It was hard as hell. 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. 200hard 200 easy. 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. << 0000021328 00000 n See information about Hips circuit below for some good stretches. Fifth week:. 0000027440 00000 n /MediaBox This workout . } else { 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. << 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. 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 ] 0000010431 00000 n R Create your own unique website with customizable templates. if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { startxref 507 18 "    " + url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 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): ( G o o g l e S h e e t s) << Here are a few workouts you can try: 1. PDF Drills and Workouts for Beginning High Jumpers - SportsEngine Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); This was created by monitoring an 8th grader. kE|w.R-[+n. if (windowHref.indexOf('?') [ PDF Sprint Training - SportsEngine stream 7 0000002973 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. x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when PDF Track Workouts - 40speed.com set 2 . endobj document.addEventListener('DOMContentLoaded', function() { Most days we would run 20-25 minutes. /Pages Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. endobj Then play a game. I ran sub 5 in middle school. If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk Or is something else going on? 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! just started middle school track today for the distance kids. Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . 1 0 obj 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 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.. Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). /JavaScript PDF In season Training for High School Track and Field - Washington Huskies Everyone . >> % '4! Figure out the handicap and start your next slowest, then third, etc. 1. and basic bounding drills are also very good at this time of year. Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . /Contents $.' PDF Proven Workouts and Training Strategies for H.S. Middle Distance xbbe`b``3 1 <> %PDF-1.4 Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. . 0 Be sure to follow the prescribed distances and recoveries for best results. set 3 ; set 4 . Warm-up Before you begin your workout, make sure you warm up properly. "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 8 Use the event specific workout links below to help train the right energy system and maximize your potential in your events. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. Designate that all competitions are hard training days because the athletes will go 100% in these meets. 0000004089 00000 n Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesnt make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon). I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ Home workout plan for ten week: MONDAY. 12 50% . << 0000027184 00000 n 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) . url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), M. We are about running, faith and sharing in community to care and support others. 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! jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream 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. xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- 0000007695 00000 n ( M i d d l e S c h o o l T r a c k P r o g r a m) 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. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. } h| . Workouts can be adjusted upon your ability. Powered by WordPress. /Transparency Second week: 35-second sprint, 45-second jog (6x) stream } 0000028485 00000 n Technical jumping form can be perfected later in the season. Mix up the genders, pair the fastest kids with the slowest kids, etc. Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. Pull em when they look wiped. 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 Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 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 . Create your own unique website with customizable templates. 8 0 obj @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) Is it just the shoes? 0000024934 00000 n R A good rule of thumb is 3-4 days a week of 30minutes. 0000022128 00000 n OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. Women's Middle and Long Distance Track Coach at Cherry Creek HS. 0000010282 00000 n This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. By varying those stresses, you're not relying on the same muscle groups at all times. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. << Monday - Hills. The kids run a short course -- 150 to 200 meters. 0000008953 00000 n <>>> Seventh week:. Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . endstream 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. The last person to complete the lap is out. /St 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 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 { 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. Practice Plans - Track and Field Drills & Practice Plans 6 0 obj 1 0 0000002790 00000 n 0000001346 00000 n 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. >> Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream 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. Train event specific. } else { <> 0000007049 00000 n 0000001810 00000 n Control the range however you like. "Mobile Site" But it's a good start for many younger runners like I was. 0000005190 00000 n 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. The other was 4x400, each at 70 seconds, this was right before I ran sub 5. trailer Those "out" kids then are "it" and have to do the course backwards. Middle Distance Training (800, 1500, Mile, Steeplechase) %PDF-1.4 % 7 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 Indian runs and fartleks are good ideas. 0000003067 00000 n 0 At Home Workout Plan- Middle School - PE 4 0 obj obj Distance learning: at home game/activity ideas! One was a small ladder, 300-500-800-500-300. obj /Catalog 6. 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. Pace: Start at half-marathon and progressively pick it up. JFIF ` ` C 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. %PDF-1.5 stream Rest: 90 seconds. A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. 222 0 obj <>stream obj 0000003796 00000 n R R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= <]>> 0 The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. I only remember doing two hard. endobj 11 0 obj they post, and view their posts in one place. 0000028587 00000 n The same is true for a track workout as opposed to a fartlek over rolling terrain. PDF Bayview Glen Track and Field Coaching Manual - StickByAtlas.com endobj 0000003600 00000 n Rest: jog curves of track. - Off season is the time to develop strength and speed. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. Middle School Sprinter Workouts - SportsRec Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. 0000027085 00000 n <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 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 0000028691 00000 n The 6-5-4-3-2 Workout in Middle Distance Training - Complete Track and Have the students do two sets of six reps of each exercise. 0000003563 00000 n Different paces and workouts stress your body in different ways. Visit our moderation dashboard to view statistics on our moderating activity. 0000007086 00000 n Stereotype busted yet again. Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. 5 0000006619 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 . Track Training in Middle School - SportsRec /PageLabels HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6