middle school track workouts pdf middle school track workouts pdf

<>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Middle School Distance Track Workouts - Workout Schedule Workout Schedule Here you will find useful information for your as a runner or your sun or daughter to run! Most days we would run 20-25 minutes. <> endobj Here is the breakdown of his sample week: Sunday - Long run. Without cell phones,texting, I pods, Internet. 65-second sprint, 60-second jog (5x) Once the runners pass, they have to continue doing the course backward to the start. 0000008692 00000 n A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. Distance Learning Daily Fitness Challenges. 0000024934 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 R 0000004457 00000 n /Resources 0000002601 00000 n 0000003710 00000 n 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. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream /Names '4! } else { This will help prevent injuries and ensure that you're able to Sit up is a great workout to strengthen and tone the abdominal muscles. ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I /Length 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. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 0 0000001625 00000 n url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); << endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. Designed using Nevark Premium. 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. << /FlateDecode By varying those stresses, you're not relying on the same muscle groups at all times. "    " + The "it" kids group grows quickly. 0000005874 00000 n %%EOF 0000002301 00000 n 7 0 obj 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): 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. R 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 Mn6Q|:8WjYRS#/?)~, On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. 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 1 0000008037 00000 n You will work on balance and core strength and get your heart rate with plank exercise. 60 minutes to 2 hrs depending on the athlete. 0 0 Leave the password field blank to post anonymously. Rest: 400m walk. if (windowHref.indexOf('?') This was created by monitoring an 8th grader. Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) set 2 . Warm-up Before you begin your workout, make sure you warm up properly. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Vary up your relays. Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). } 7 and basic bounding drills are also very good at this time of year. Train event specific. <>>> endobj Technical jumping form can be perfected later in the season. Those "out" kids then are "it" and have to do the course backwards. trailer <> Control the range however you like. }); 0000000016 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. 3 x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 0000028331 00000 n endobj 0000028279 00000 n if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { 1 Women's Middle and Long Distance Track Coach at Cherry Creek HS. document.write( 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. We are about running, faith and sharing in community to care and support others. 0000008953 00000 n I only remember doing two hard. Then do a short, short workout. Monday - Hills. 0000002762 00000 n The same is true for a track workout as opposed to a fartlek over rolling terrain. >> 222 0 obj <>stream Here you will find useful information for your as a runner or your sun or daughter to run! 0000027440 00000 n 0000028383 00000 n Tenth week: 80-second sprint, 45-second jog (8x). windowHref += '? 0000027184 00000 n The other was 4x400, each at 70 seconds, this was right before I ran sub 5. Proven Workouts and Training Strategies for H.S. Create your own unique website with customizable templates. /D h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> - Off season is the time to develop strength and speed. /Outlines Next . I ran sub 5 in middle school. Flat roads will require a different effort than hilly trails. Good to do while you are sitting around watching TV !. Runners have to do short sprints at a few times -- getting away from taggers and at the end when they don't want to be last. R ); 0000021328 00000 n Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . Powered by 10 0 obj This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. 0 0 Team leaders per group will be helpful. 0000028175 00000 n The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. <> Have your athlete start flat on their stomach, kneel, cross-legged, on back, tuck and roll, push-up position, two-point, two-point deep crouch. << 6-3-6 workout (if you were a good runner, you would do 6-6-6). The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. << if (document.readystate === 'complete') { xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ Soccer field diagonals are a good one. 0000003236 00000 n Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when 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. 0000007695 00000 n Combined with 4000 meters of slower . Thursday - Recovery Run (60 minutes) The booklet is an important tool for this plan and can be downloaded HERE. Spin a 6 and the group goes 600m. %PDF-1.4 obj '; Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. Z,EL4X8*f +EQB7RNXq_O /Parent 9 0 obj 0000028433 00000 n Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. <> endstream ThursdayAM: 3 miles easy PM: 8 miles recovery. 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. 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. Indian runs and fartleks are good ideas. A good rule of thumb is 3-4 days a week of 30minutes. $.' Thats right! %PDF-1.6 % 0000000656 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. Be sure to follow the prescribed distances and recoveries for best results. 0 6. Example 4 x mile or 8 x 1,000. They'll race the reps, so be sure to give rest. 507 18 ( M i d d l e S c h o o l T r a c k P r o g r a m) 0000002990 00000 n The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. 0000027085 00000 n 0 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) What kind of results can you expect from these track workouts? WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 0 <> FridayAm: 34 miles easy PM: Hard workout+teamstretching. 0000027138 00000 n 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. 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. Spin a 3 and you run 300m. Pace: Start at half-marathon and progressively pick it up. windowHref += '&'; Will require a bit of work on your end, but set a distance and start the slowest kid first. Rest: 90 seconds. Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk The 800m start line. font-weight: 500; 55-second sprint, 30-second jog (7x) font-family: SQMarket-Medium; But it's a good start for many younger runners like I was. 0000002701 00000 n endobj Here are a few workouts you can try: 1. What was the time? 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 they post, and view their posts in one place. Hill Running (and/or "stadiums") can also help buildStrength. 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. 6 0000007049 00000 n 1 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. Run how you feel. If you time it right, it can results in some really fun kicks at the end. 0000002218 00000 n /S 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. <> 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. As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. endobj In a certain area of the course, the "it" kids can tag the runners in the other direction. [ 0000007855 00000 n } H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] 0 endstream 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. When signaled, they explode up, sprint for a set . 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$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream 0000003396 00000 n 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, 0000028639 00000 n "" xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l 0000010431 00000 n 2 0 obj Have the students do two sets of six reps of each exercise. >> 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. 0000002501 00000 n Rest: jog curves of track. 0 60-second sprint, 45-second jog (6x) We paly for about 15 minutes. <> 1 0 obj 509 0 obj<>stream >> Ninth week: 75-second sprint, 30-second jog (7x) Hard workouts some days, a day of fun relays or games as a reward for good behavior. The booklet is an important tool . I like to have the kids do a running and stretching warm-up. Fifth week:. /MediaBox 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. 5. JFIF ` ` C R If a runner is tagged then they sit down and wait until you say everyone's in. Workouts can be adjusted upon your ability. 0000001810 00000 n Provide context for this post report if relevant. R 0 endobj 0000004275 00000 n /Filter h| The small space makes them do short litle sprints. /Pages M. The specific tagging area is so that the "it" kids have to hustle to get in that area. >> FREE!!! 0000027600 00000 n Regular performance will help you run faster and improve your flexibility. >> Also running "long" 10-25 minutes once a week is good! 0000007086 00000 n endobj 0000003796 00000 n Most days we would run 20-25 minutes. 0000003600 00000 n 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 startxref This was created by monitoring an 8th grader. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. Note: 9 Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . endobj 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. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. endobj %PDF-1.4 % 0 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 >> Discus School (Release & Power Pos.) stream R Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. 0000003563 00000 n bump again. startxref One was a small ladder, 300-500-800-500-300. 0000004702 00000 n Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. Distance learning: at home game/activity ideas! /S xref /Annots Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. Cardio Conditioning [cWC_6!occewLFOeX35G-TVH1*_Mpj endobj 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. 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. 0000002973 00000 n =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. an be used DAILY anytime of the year! WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l 4-5x800 meter intervals on grass (on some type of soccer, football, lacrosse fields), we did these pretty hard, just fast enough so we could do the whole workout, we wouldn't do this every week. 0000022128 00000 n 0000028485 00000 n xref just started middle school track today for the distance kids. ?#zg9ans#u}I5m9z.i&HL@wl] After a few weeks, a long run (up to 45 minutes) is helpful. windowHref = windowHref.replace(/'/g, "%27"); @p pk"{SW:R% KO *6XeI$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) //