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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. endobj :Xa>LD. 0000028279 00000 n PDF Joe Rubio's Fundamental Training Principles for the Competitive 1500m We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 0000001810 00000 n 0000002071 00000 n 0000028537 00000 n 6 0 obj /Type } else { 0000002879 00000 n /Length 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. 200hard 200 easy. ThursdayAM: 3 miles easy PM: 8 miles recovery. 0000002301 00000 n they post, and view their posts in one place. Rest: 400m walk. What kind of results can you expect from these track workouts? Regular performance will help you run faster and improve your flexibility. Have the students do two sets of six reps of each exercise. Figure out the handicap and start your next slowest, then third, etc. Rest: 30s between each. Control the range however you like. Rest: jog curves of track. MS Track & Field Training Program - Free 2 Run 4 Life % stream R 0000008692 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. Start off by taking a monthly planner and write in all the competition dates. 0000003710 00000 n obj 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 This was created by monitoring an 8th grader. PDF LHS Thrower Workouts Week 1 (March 5 9) 1. The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. Middle school is not the time to engage in extreme training practices to improve your sprint speed. << /Page =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? The small space makes them do short litle sprints. 7 0 obj 3 0 obj By posting you acknowledge that you have read and abide by our. A Crash Course in Coaching Middle School Track - SimpliFaster '4! 0 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. xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- 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. Visit our moderation dashboard to view statistics on our moderating activity. %PDF-1.5 Indian Sprints and relay races with batons if you have enough. 0000000921 00000 n After looking back on it, these workouts were easy as shit. Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. 0000024934 00000 n ] 0000008037 00000 n /Creator 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. trailer The rest factor is generally kept short-usually 2 to 3 minutes. One was a small ladder, 300-500-800-500-300. Workout 8 - 4 x 4:00. 1 url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); Middle Distance Training (800, 1500, Mile, Steeplechase) 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 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) PDF Proven Workouts and Training Strategies for H.S. Middle Distance kE|w.R-[+n. 0000002501 00000 n % Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . obj 0 10 We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Z,EL4X8*f +EQB7RNXq_O PDF 400 METER TRAINING - MileSplit set 2 . They'll race the reps, so be sure to give rest. 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). /Parent 792 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\ 12 50% . You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. Workouts can be adjusted upon your ability. Fifth week:. Run how you feel. Leave the password field blank to post anonymously. 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. $.' I only remember doing two hard. } Normally, the "out" kid is done, but they still need to be doing a workout. Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk 0000002601 00000 n Women's Middle and Long Distance Track Coach at Cherry Creek HS. endobj if (document.readystate === 'complete') { This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. 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. /S 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, 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 { font-family: SQMarket-Medium; 0000003396 00000 n Cardio Conditioning /DeviceRGB 11 0 obj } 6-3-6 workout (if you were a good runner, you would do 6-6-6). H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] >> 0000004089 00000 n Drills & Workouts - SHS Track and Field Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. Keep them busy and keep it short and sweet. HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. R ?#zg9ans#u}I5m9z.i&HL@wl] Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. WLFC/'A'= ?^XFp =?y'?K>`1. endstream 0000007086 00000 n //-->. stream Distance learning: at home game/activity ideas! endobj 7 0000002401 00000 n <>>> 2 Here you will find useful information for your as a runner or your sun or daughter to run! Hill Running (and/or "stadiums") can also help buildStrength. 0000004702 00000 n I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. 0000007335 00000 n ] The last person to complete the lap is out. The kids get into the game of chance and cheer and groan depending on the outcome. Tenth week: 80-second sprint, 45-second jog (8x). 2 0 obj 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. 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 6-5-4-3-2 Workout in Middle Distance Training - Complete Track and 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 - Off season is the time to develop strength and speed. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. Practice Plans - Track and Field Drills & Practice Plans We play the game a few times. 3 The other was 4x400, each at 70 seconds, this was right before I ran sub 5. x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ /JavaScript 0000007494 00000 n Different paces and workouts stress your body in different ways. The key to a successful track and field season can be made or broken in the first 35% of the season. and basic bounding drills are also very good at this time of year. 165 58 4 Classic Track Workouts For Long Distance Runners startxref 0000010282 00000 n The booklet is an important tool . The "it" kids group grows quickly. Here is the breakdown of his sample week: Sunday - Long run. PDF In season Training for High School Track and Field - Washington Huskies For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. /St Pull em when they look wiped. 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 . 0000009248 00000 n 0 R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= I ran sub 5 in middle school. 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). 509 0 obj<>stream 65-second sprint, 60-second jog (5x) R Hill Running (and/or "stadiums") can also help build Strength. I like to have the kids do a running and stretching warm-up. [cWC_6!occewLFOeX35G-TVH1*_Mpj Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. Seventh week:. "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 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. >> ); FridayAm: 34 miles easy PM: Hard workout+teamstretching. The 800m start line. 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 . /D In a certain area of the course, the "it" kids can tag the runners in the other direction. 0000028227 00000 n Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. 0000028691 00000 n set 3 ; set 4 . 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. Sounds cruel. I remember in middle school our coach have us do these workouts/games for us: 1. 0000021328 00000 n 0000028433 00000 n The latest running news, sent to your inbox weekly. 0000006619 00000 n 0000010431 00000 n Stereotype busted yet again. 165 0 obj <> endobj 0 PDF 52 Workouts, 52 Weeks, One Faster Runner - Strength Running Then play a game. << 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 This will help prevent injuries and ensure that you're able to As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. 0 The same is true for a track workout as opposed to a fartlek over rolling terrain. Free 2 Run 4 Life is a non-profit organization that invests in others. WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. Plyometric training is also a good way to get into top shape. 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): 55-second sprint, 30-second jog (7x) 0000007255 00000 n << PDF 800 and 1600 Meter Training and Racing - SportsEngine Designate that all competitions are hard training days because the athletes will go 100% in these meets. //