<> >> It was hard as hell. /Resources 7 0 obj The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. 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. 0000002879 00000 n ( G o o g l e S h e e t s) Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. >> windowHref += '? Create your own unique website with customizable templates. 0000028587 00000 n endobj 0000028639 00000 n 0 /Annots Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). 9 0 obj 0000027600 00000 n 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 Spin a 3 and you run 300m. 509 0 obj<>stream 0 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. What was the time? Also running "long" 10-25 minutes once a week is good! 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 . Workouts can be adjusted upon your ability. 2 3 0 obj 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. endobj 0000007335 00000 n The kids run a short course -- 150 to 200 meters. They'll race the reps, so be sure to give rest. After a few weeks, a long run (up to 45 minutes) is helpful. endobj Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when } HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 SLRDL . 2 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. Rest: 90 seconds. 0000001876 00000 n After looking back on it, these workouts were easy as shit. <> <> 0000027085 00000 n STARS Participation Rubric. Cardio Conditioning 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\ Example 4 x mile or 8 x 1,000. 0000028691 00000 n Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. 0 60-second sprint, 45-second jog (6x) 0000003563 00000 n stream 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. Warm-up Before you begin your workout, make sure you warm up properly. 65-second sprint, 60-second jog (5x) xbbe`b``3 1 Vary up your relays. document.write( /Filter R << 0000010431 00000 n windowHref = windowHref.replace(/'/g, "%27"); Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) 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 0000028331 00000 n 1. trailer Thursday - Recovery Run (60 minutes) 6. 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 The rest factor is generally kept short-usually 2 to 3 minutes. <> The "it" kids group grows quickly. What do some of the top coaches in the USA think of the ridiculous times? Leave the password field blank to post anonymously. /Type 2023 LetsRun.com, LLC. 0000028383 00000 n 0000002762 00000 n FREE!!! h| 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 If a runner is tagged then they sit down and wait until you say everyone's in. 0000005190 00000 n url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); >> Pace: Start at half-marathon and progressively pick it up. 7 11 0 obj This workout . 0000003396 00000 n 60 minutes to 2 hrs depending on the athlete. 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. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] Workout 8 - 4 x 4:00. }); if (document.readystate === 'complete') { 0000002601 00000 n Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. In a certain area of the course, the "it" kids can tag the runners in the other direction. 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. 0 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. << 0000003236 00000 n Use the event specific workout links below to help train the right energy system and maximize your potential in your events. Anyone else heard this? obj Keep them busy and keep it short and sweet. ",#(7),01444'9=82. 0 0000001346 00000 n 0000007049 00000 n Track Drill Sheet Common Exercises 6 x 500m @ race pace. 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. Shot Put School Quadrathalon Baseline Test Weight Program Intro. Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . 0000002071 00000 n WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. set 2 . R Be sure to follow the prescribed distances and recoveries for best results. 0 endstream Eighth week:. 0000010478 00000 n ThursdayAM: 3 miles easy PM: 8 miles recovery. 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) 0000000016 00000 n Those "out" kids then are "it" and have to do the course backwards. /Names 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. 8 0 obj /Transparency 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. Sounds cruel. A good rule of thumb is 3-4 days a week of 30minutes. As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. %%EOF The booklet is an important tool for this plan and can be downloaded HERE. Or is something else going on? 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~ This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. I looked through the archived results and found some middle school links from over a year ago but nothing recent. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). B"B!+Xj@RH& Op6vYg^ldApb bm4/ Here is the breakdown of his sample week: Sunday - Long run. Add in plyometric exercises twice per week while allowing two days off in between each one. Home workout plan for ten week: MONDAY. Without cell phones,texting, I pods, Internet. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); >> document.addEventListener('DOMContentLoaded', function() { 0000002301 00000 n 0 /S This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . [ /Outlines Next . obj Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. << 0 Run how you feel. endobj The key to a successful track and field season can be made or broken in the first 35% of the season. Hill Running (and/or "stadiums") can also help buildStrength. 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. 4 0 obj Get Started Third week: 45-second sprint, 60-second jog (7x) Sixth week. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. 200hard 200 easy. Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. I only remember doing two hard track workouts. This was created by monitoring an 8th grader. . 0000004702 00000 n Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . I ran sub 5 in middle school. 2. WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l "" '; Designate that all competitions are hard training days because the athletes will go 100% in these meets. Start off by taking a monthly planner and write in all the competition dates. @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) 0000001625 00000 n Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School jfaust2@cherrycreekschools.org Track Success at Cherokee Trail High School-In 13 years of being a varsity program, the CTHS Boys Track Program has -won 7 League Championships -finished in the top 7 at the State Championship nine times -won 2 State Championships endobj R 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, % HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. 0 0000003710 00000 n Once the runners pass, they have to continue doing the course backward to the start. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 55-second sprint, 30-second jog (7x) R Here are a few workouts you can try: 1. /DeviceRGB ,eR. Second week: 35-second sprint, 45-second jog (6x) 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! '4! 0000002218 00000 n We are about running, faith and sharing in community to care and support others. All rights reserved. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 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. 0000008692 00000 n 0000001810 00000 n The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. Then do a short, short workout. 5. 1 0 obj Workouts can be adjusted upon your ability. Soccer field diagonals are a good one. Normally, the "out" kid is done, but they still need to be doing a workout. <]>> Handicapped races. Thats right! 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 . kE|w.R-[+n. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. /JavaScript startxref endobj You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. You can heat in different ways, you just have to find your favorite. 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. /Pages >> >> Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. [cWC_6!occewLFOeX35G-TVH1*_Mpj Here you will find useful information for your as a runner or your sun or daughter to run! Spin a 6 and the group goes 600m. The kids get into the game of chance and cheer and groan depending on the outcome. FridayAm: 34 miles easy PM: Hard workout+teamstretching. endobj 0000002973 00000 n 0000002540 00000 n The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. << endstream 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. /PageLabels //