middle school track workouts pdf

The small space makes them do short litle sprints. Z,EL4X8*f +EQB7RNXq_O 11 0 obj << src: 0000005874 00000 n 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. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. Here you will find useful information for your as a runner or your sun or daughter to run! document.write( The key to a successful track and field season can be made or broken in the first 35% of the season. /Resources You will work on balance and core strength and get your heart rate with plank exercise. set 3 ; set 4 . Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. 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). B"B!+Xj@RH& Op6vYg^ldApb bm4/ /Transparency 0000003236 00000 n 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. R 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. 0000007695 00000 n TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School [email protected] 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 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. Fourth week: 50-second sprint, 45-second jog (8x) url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), Start off by taking a monthly planner and write in all the competition dates. 0000007335 00000 n 0 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) . 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.. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. What kind of results can you expect from these track workouts? /S 0000027440 00000 n 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. document.addEventListener('DOMContentLoaded', function() { Control the range however you like. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. Rest: 30s between each. 0000007255 00000 n endobj font-style: normal; ",#(7),01444'9=82. Spin a 3 and you run 300m. Distance learning: at home game/activity ideas! This will help prevent injuries and ensure that you're able to This was created by monitoring an 8th grader. <> Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 0000002762 00000 n Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. Hard workouts some days, a day of fun relays or games as a reward for good behavior. Ninth week: 75-second sprint, 30-second jog (7x) bump again. The booklet is an important tool . Middle school is not the time to engage in extreme training practices to improve your sprint speed. Designate that all competitions are hard training days because the athletes will go 100% in these meets. 0000002540 00000 n 0 I only remember doing two hard. 2. <> Stereotype busted yet again. What do some of the top coaches in the USA think of the ridiculous times? . 0000002973 00000 n We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. Mix up the genders, pair the fastest kids with the slowest kids, etc. By varying those stresses, you're not relying on the same muscle groups at all times. 55-second sprint, 30-second jog (7x) %%EOF stream 1s:QW,{A-B+8j&j 3 1 0 obj 0000002790 00000 n %PDF-1.4 << At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. /DeviceRGB If a runner is tagged then they sit down and wait until you say everyone's in. Then play a game. 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). Add in plyometric exercises twice per week while allowing two days off in between each one. } By posting you acknowledge that you have read and abide by our. 165 58 Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. startxref This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. Sit up is a great workout to strengthen and tone the abdominal muscles. >> stream 0000009248 00000 n << 222 0 obj <>stream var windowHref = window.location.href || ''; /Annots hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. The same is true for a track workout as opposed to a fartlek over rolling terrain. 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\ 0000001625 00000 n We paly for about 15 minutes. xref Leave the password field blank to post anonymously. % 10 0 obj Jog the sides and push the diagonals for X number of minutes. I ran sub 5 in middle school. The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. <<59e838ba1f7f594a9c4f14068fb381c0>]>> 0000002218 00000 n endstream 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~ P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& 0000000016 00000 n 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 . A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. 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. Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. 0000001346 00000 n /PageLabels 0000006619 00000 n Good to do while you are sitting around watching TV !. 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) 0000001109 00000 n jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream I ran sub 5 in middle school. 0 Team leaders per group will be helpful. <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 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 obj if (document.readystate === 'complete') { 3 0 obj The specific tagging area is so that the "it" kids have to hustle to get in that area. Warm-up Before you begin your workout, make sure you warm up properly. If you have a question or concern, email us at [email protected] or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. 0000005190 00000 n 0000028587 00000 n 0 Rest: 400m walk. 6. The risks are too high, and the stakes are far too low. %PDF-1.6 % 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. <> Powered by endobj /Filter Provide context for this post report if relevant. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. ,eR. Manual Focus There are really no training "secrets" hidden within these pages. Pace: Start at half-marathon and progressively pick it up. Handicapped races. ] Next . 0000008930 00000 n WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. 6-3-6 workout (if you were a good runner, you would do 6-6-6). 0000003563 00000 n The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. 1 Women's Middle and Long Distance Track Coach at Cherry Creek HS. "    " + 0000028691 00000 n 0000008037 00000 n 8 0 obj - Off season is the time to develop strength and speed. } else { 0000027085 00000 n > -1) { >> 0000027184 00000 n 0000002701 00000 n obj Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 0000008953 00000 n startxref Use the event specific workout links below to help train the right energy system and maximize your potential in your events. xbbe`b``3 1 0000002990 00000 n Example 4 x mile or 8 x 1,000. [cWC_6!occewLFOeX35G-TVH1*_Mpj 65-second sprint, 60-second jog (5x) Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. Middle Workout Day One ; set 1 . [ 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. endobj 0000004089 00000 n font-family: SQMarket-Medium; R Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. 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 FridayAm: 34 miles easy PM: Hard workout+teamstretching. h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> 0 ); 0 } else { 1 0000004900 00000 n R Free 2 Run 4 Life is a non-profit organization that invests in others. Clear Consistent Choice Develop a process for you athletes to use. Distance Learning Daily Fitness Challenges. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) Most days we would run 20-25 minutes. ] 165 0 obj <> endobj Mn6Q|:8WjYRS#/?)~, 0000003600 00000 n 9 60-second sprint, 45-second jog (6x) A good rule of thumb is 3-4 days a week of 30minutes. windowHref += '? After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. FREE!!! 5 0 obj } This hybrid workout is called the 6-5-4-3-2 work session because the demanding aspect of the unit are run at those distances - 600 meters, 500 meters, 400 meters, 300 meters and 200 meters. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. endobj 2023 LetsRun.com, LLC. hb```"^f ,` gd88c!C0;S52F3&U[1@L 2// k)UbIIca.u"PD@ 3"'eY(";::bP1 ;nPJu0): 2 x(d:2,?TL+b2,iT1 X, U endstream endobj 71 0 obj <> endobj 72 0 obj <>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Type/Page>> endobj 73 0 obj <>stream Track Drill Sheet Common Exercises 6 x 500m @ race pace. @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) %PDF-1.4 % ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! /Title 0000028383 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. %PDF-1.5 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. 0000028433 00000 n We review 100% of reports submitted. Spin a 6 and the group goes 600m. endobj 0 0 Rest: jog curves of track. Train event specific. 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 { 0000002071 00000 n 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 [ Since the race occurs around your VO2max pace, you must improve your VO2max. :Xa>LD. 1. ?#zg9ans#u}I5m9z.i&HL@wl] anything else? stream The kids tagged and the last to cross the line are the "it" kids. 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. endstream 0000002601 00000 n Technical jumping form can be perfected later in the season. <> 612 0 Those "out" kids then are "it" and have to do the course backwards. You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. 0000002879 00000 n Sometimes we play "Devil-Take-the-Hindmost". 0000003067 00000 n 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. /JavaScript } It was hard as hell. 12 50% . endobj ThursdayAM: 3 miles easy PM: 8 miles recovery. Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when 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! /St 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 >> 7 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 We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0000001810 00000 n /S Thats right! This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. 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. Create your own unique website with customizable templates. 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 latest running news, sent to your inbox weekly. 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. A lot of kids will want to improve the next time you do it. Workouts can be adjusted upon your ability. Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . endobj 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. When signaled, they explode up, sprint for a set . 6 Proven Workouts and Training Strategies for H.S. 5 endobj The booklet is an important tool for this plan and can be downloaded HERE. 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. 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. 509 0 obj<>stream <> 0000002501 00000 n I looked through the archived results and found some middle school links from over a year ago but nothing recent. "" 4 0 obj R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= <>>> 2 Designed using Nevark Premium. 0000003710 00000 n R Different paces and workouts stress your body in different ways. I like to have the kids do a running and stretching warm-up. 0000028639 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) Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. 0000010431 00000 n /Type 9 0 obj 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. 0000007855 00000 n . 7 0 obj they post, and view their posts in one place. Soccer field diagonals are a good one. If you time it right, it can results in some really fun kicks at the end. >> Second week: 35-second sprint, 45-second jog (6x) R kE|w.R-[+n. Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . 1 windowHref = windowHref.replace(/'/g, "%27"); //-->. Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . set 2 . This was created by monitoring an 8th grader. 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. << obj 0 0000008692 00000 n x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ endobj trailer WAL$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 Hill Running (and/or "stadiums") can also help build Strength. Once the runners pass, they have to continue doing the course backward to the start. xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- R 70-second sprint, 45-second jog (6x) 0000004457 00000 n Have the students do two sets of six reps of each exercise. 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. Or is something else going on? % /Pages M. /Parent 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 Sounds cruel. endobj 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. obj /Creator The other was 4x400, each at 70 seconds, this was right before I ran sub 5. /CS The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. STARS Participation Rubric. /Type 0000024934 00000 n 507 18 $.' ( G o o g l e S h e e t s) Workouts can be adjusted upon your ability. R What was the time? 0000028537 00000 n Flat roads will require a different effort than hilly trails. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. << 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! /Contents Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). /MediaBox Fifth week:. /FlateDecode After a few weeks, a long run (up to 45 minutes) is helpful. Visit our moderation dashboard to view statistics on our moderating activity. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0000007049 00000 n just started middle school track today for the distance kids. /Length Powered by WordPress. 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 - [email protected] Graduated from Douglas County HS (Castle Rock, CO); ran 4:25 . The "it" kids group grows quickly. Run how you feel. <> << Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. %PDF-1.4 % /D Get Started You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. Everyone . Cardio Conditioning Rest: 90 seconds. Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 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. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. 0000007494 00000 n 0000022128 00000 n Is it just the shoes? 0000027138 00000 n HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Note: Also running "long" 10-25 minutes once a week is good! "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 0000002301 00000 n //