middle school track workouts pdf

0000004275 00000 n 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 0000009248 00000 n Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. Mile Training Plan | How to Run Your Fastest Mile - Runner's World ",#(7),01444'9=82. WLFC/'A'= ?^XFp =?y'?K>`1. %%EOF A lot of kids will want to improve the next time you do it. 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. Warm-up Before you begin your workout, make sure you warm up properly. 12 50% . >> 11 0 obj You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. set 2 . 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 obj Run how you feel. R The risks are too high, and the stakes are far too low. 0000008037 00000 n just started middle school track today for the distance kids. <> Fifth week:. Here are a few workouts you can try: 1. 0 Pace: Start at half-marathon and progressively pick it up. 0000000016 00000 n %PDF-1.4 % 0 The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. Second week: 35-second sprint, 45-second jog (6x) Note: R Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk xref Have the students do two sets of six reps of each exercise. 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. The same is true for a track workout as opposed to a fartlek over rolling terrain. Next . ThursdayAM: 3 miles easy PM: 8 miles recovery. endobj 0000002071 00000 n You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. 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. <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> The other was 4x400, each at 70 seconds, this was right before I ran sub 5. 0000007494 00000 n Mn6Q|:8WjYRS#/?)~, 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) /Nums 0000028227 00000 n Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. ] 0 0000002990 00000 n Shot Put School Quadrathalon Baseline Test Weight Program Intro. In a certain area of the course, the "it" kids can tag the runners in the other direction. JFIF ` ` C Sounds cruel. 1 Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. 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! /Group 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 good rule of thumb is 3-4 days a week of 30minutes. /Annots 0000008953 00000 n Everyone . Track & Field Pre-Season Conditioning 9 0 obj PDF 400 METER TRAINING - MileSplit 0000028383 00000 n The booklet is an important tool for this plan and can be downloaded HERE. 0000002301 00000 n << Designed using Nevark Premium. ( M i d d l e S c h o o l T r a c k P r o g r a m) 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 . Different paces and workouts stress your body in different ways. :Xa>LD. But it's a good start for many younger runners like I was. Designate that all competitions are hard training days because the athletes will go 100% in these meets. Manual Focus There are really no training "secrets" hidden within these pages. 0000027184 00000 n HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. We play the game a few times. Combined with 4000 meters of slower . WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. 0000004702 00000 n Middle school is not the time to engage in extreme training practices to improve your sprint speed. 0000024934 00000 n 6 /Names } else { 0000001456 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. 0000028279 00000 n I only remember doing two hard track workouts. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Control the range however you like. Since the race occurs around your VO2max pace, you must improve your VO2max. <>>> set 3 ; set 4 . Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. %PDF-1.5 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 wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. The 800m start line. 5 6-3-6 workout (if you were a good runner, you would do 6-6-6). 0000003067 00000 n 0 European Indoors Championship Day 2 Official Thread. Hill Running (and/or "stadiums") can also help buildStrength. 10 /Creator 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. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. middle school track workouts - LetsRun.com Middle School Distance Track Workouts - Workout Schedule - Weebly Track Drill Sheet Common Exercises 6 x 500m @ race pace. endobj OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. Cardio Conditioning After looking back on it, these workouts were easy as shit. Spin a 3 and you run 300m. startxref For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. 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 0 /Filter See information about Hips circuit below for some good stretches. 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. 0000003563 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. Anyone else heard this? Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. I only remember doing two hard. 0 /CS << It was hard as hell. 0000004089 00000 n %PDF-1.4 4 Classic Track Workouts For Long Distance Runners endobj << endobj font-family: SQMarket-Medium; What was the time? 0000004457 00000 n - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. trailer . Coaching Tips for Middle School Track and Field Athletes Or is something else going on? 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. R 0000003796 00000 n /Transparency /S Good to do while you are sitting around watching TV !. 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, startxref 8 Sprint Workouts to Make You Faster - Best Speed Running Plans Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. PDF Track Workouts - 40speed.com I like to have the kids do a running and stretching warm-up. 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. 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. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? if (windowHref.indexOf('?') SLRDL . PDF Sprint Training - SportsEngine We review 100% of reports submitted. Then do a short, short workout. 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 hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream Hard workouts some days, a day of fun relays or games as a reward for good behavior.