%PDF-1.4 % >> 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) 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. Ninth week: 75-second sprint, 30-second jog (7x) jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream FridayAm: 34 miles easy PM: Hard workout+teamstretching. 0 //. P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& The booklet is an important tool . and basic bounding drills are also very good at this time of year. When signaled, they explode up, sprint for a set . You will work on balance and core strength and get your heart rate with plank exercise. Train event specific. Rest: jog curves of track. R Figure out the handicap and start your next slowest, then third, etc. The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. European Indoors Championship Day 2 Official Thread. 5. ThursdayAM: 3 miles easy PM: 8 miles recovery. 5 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. Those "out" kids then are "it" and have to do the course backwards. 0000028485 00000 n Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. /Type I only remember doing two hard track workouts. STARS Participation Rubric. endstream << Third week: 45-second sprint, 60-second jog (7x) HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 endobj stream I ran sub 5 in middle school. %PDF-1.4 % 0000003236 00000 n The small space makes them do short litle sprints. 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. endobj 55-second sprint, 30-second jog (7x) Warm-up Before you begin your workout, make sure you warm up properly. This was created by monitoring an 8th grader. Note: [c=c%cz07Y|zH 3!'{|9*B set 2 . Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. 0000007695 00000 n Seventh week:. By varying those stresses, you're not relying on the same muscle groups at all times. %%EOF Clear Consistent Choice Develop a process for you athletes to use. 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. 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! >> 10 trailer ?#zg9ans#u}I5m9z.i&HL@wl] I only remember doing two hard. 0000001456 00000 n R 0000001876 00000 n Sit up is a great workout to strengthen and tone the abdominal muscles. 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. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 0000004457 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. "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 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. We paly for about 15 minutes. 0000002540 00000 n 65-second sprint, 60-second jog (5x) they post, and view their posts in one place. 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 0000000656 00000 n Designate that all competitions are hard training days because the athletes will go 100% in these meets. We are about running, faith and sharing in community to care and support others. Combined with 4000 meters of slower . Technical jumping form can be perfected later in the season. The other was 4x400, each at 70 seconds, this was right before I ran sub 5. 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. What do some of the top coaches in the USA think of the ridiculous times? Distance Learning Daily Fitness Challenges. Here is the breakdown of his sample week: Sunday - Long run. 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. 0000007494 00000 n Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! 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. Spin a 3 and you run 300m. obj B"B!+Xj@RH& Op6vYg^ldApb bm4/ 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. You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. 222 0 obj <>stream 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. 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. document.addEventListener('DOMContentLoaded', function() { var windowHref = window.location.href || ''; Leave the password field blank to post anonymously. 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. 0000010282 00000 n They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. stream 0000004275 00000 n I ran sub 5 in middle school. endobj Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . 9 0000008037 00000 n 0000009395 00000 n Pace: Start at half-marathon and progressively pick it up. 0000005874 00000 n Powered by WordPress. endobj 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. Next . 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. Sixth week. stream 612 windowHref += '&'; 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 The kids run a short course -- 150 to 200 meters. 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. 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. 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 Indian Sprints and relay races with batons if you have enough. 0000001109 00000 n Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 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 . Cardio Conditioning But it's a good start for many younger runners like I was. } <> %PDF-1.5 Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. Rest: 30s between each. /Group /Nums 0000004702 00000 n 0000006619 00000 n <<59e838ba1f7f594a9c4f14068fb381c0>]>> 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.. src: Stereotype busted yet again. /DeviceRGB The specific tagging area is so that the "it" kids have to hustle to get in that area. Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . 0 0000024934 00000 n 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. R Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. 1. Rest: 400m walk. The booklet is an important tool for this plan and can be downloaded HERE. [cWC_6!occewLFOeX35G-TVH1*_Mpj Designed using Nevark Premium. Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Powered by 0 I remember in middle school our coach have us do these workouts/games for us: 1. Flat roads will require a different effort than hilly trails. 0 endobj 0000021328 00000 n Normally, the "out" kid is done, but they still need to be doing a workout. 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 { 0000002879 00000 n Will require a bit of work on your end, but set a distance and start the slowest kid first. %PDF-1.4 . 4 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\ 3 0 obj Thursday - Recovery Run (60 minutes) h| } else { Workout 8 - 4 x 4:00. 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). endobj This will help prevent injuries and ensure that you're able to