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Sit up is a great workout to strengthen and tone the abdominal muscles. h| /CS } else { Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 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 Control the range however you like. 0000000921 00000 n /Filter 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. When signaled, they explode up, sprint for a set . 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|> The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace - 2 sec (if mile pace is 5:00 - 73 seconds) . Designed using Nevark Premium. 0000002540 00000 n 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. an be used DAILY anytime of the year! 0 endstream 1. Combined with 4000 meters of slower . Middle Workout Day One ; set 1 . Note: A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. The other was 4x400, each at 70 seconds, this was right before I ran sub 5. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); <> Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 0000005190 00000 n The kids tagged and the last to cross the line are the "it" kids. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. 0000027085 00000 n >> 0000004702 00000 n 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! %PDF-1.6 % /Outlines 509 0 obj<>stream 0000002501 00000 n 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. 0000002071 00000 n Next . endobj 3 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. /Resources 1 6. Workouts can be adjusted upon your ability. Fifth week:. 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. 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. 3 0 obj 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 OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. Hill Running (and/or "stadiums") can also help buildStrength. Vary up your relays. << The kids run a short course -- 150 to 200 meters. Clear Consistent Choice Develop a process for you athletes to use. "With the increase from rep to rep here, bump it up only about .2 to .3 each time. endobj [c=c%cz07Y|zH 3!'{|9*B Proven Workouts and Training Strategies for H.S. Figure out the handicap and start your next slowest, then third, etc. But it's a good start for many younger runners like I was. %%EOF 1s:QW,{A-B+8j&j STARS Participation Rubric. R Thats right! endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream 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 . The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. The risks are too high, and the stakes are far too low. 0000003067 00000 n All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. 0000008037 00000 n Seventh week:. 0000000016 00000 n endobj Team leaders per group will be helpful. Spin a 6 and the group goes 600m. //-->. windowHref += '? 1 Rest: 400m walk. 0000028279 00000 n The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. 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. 2. 0000004457 00000 n Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 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. Designate that all competitions are hard training days because the athletes will go 100% in these meets. %PDF-1.4 At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 6 bump again. Flat roads will require a different effort than hilly trails. /Group ",#(7),01444'9=82. 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) 0000009248 00000 n 0000001625 00000 n Sixth week. If you time it right, it can results in some really fun kicks at the end. they post, and view their posts in one place. xbbe`b``3 1 After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. /S 7 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. The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. /Contents trailer endstream << Different paces and workouts stress your body in different ways. Here are a few workouts you can try: 1. } By varying those stresses, you're not relying on the same muscle groups at all times. 10 0 obj 0000028227 00000 n Distance learning: at home game/activity ideas! Thursday - Recovery Run (60 minutes) I like to have the kids do a running and stretching warm-up. ] Eighth week:. 0000022128 00000 n 0000007855 00000 n 0000003563 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 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$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 507 0 obj<> endobj Its very important that before doing your routine you do a little warm-up, so that your body is activated and is prepared to exercise. Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. Discus School (Release & Power Pos.) I remember in middle school our coach have us do these workouts/games for us: 1. We review 100% of reports submitted. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); >> 0000003600 00000 n See information about Hips circuit below for some good stretches. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? The key to a successful track and field season can be made or broken in the first 35% of the season. endobj x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ Here you will find useful information for your as a runner or your sun or daughter to run! One was a small ladder, 300-500-800-500-300. /PageLabels anything else? <> We play the game a few times. "" 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. }); Powered by WordPress. This was created by monitoring an 8th grader. Powered by stream Example 4 x mile or 8 x 1,000. set 2 . 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. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. obj 0 You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. endobj For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. Rest: 30s between each. This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. /JavaScript Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. 0000010282 00000 n 2 0 obj /Catalog startxref Mn6Q|:8WjYRS#/?)~, font-weight: 500; 0000028383 00000 n Monday - Hills. 0000002218 00000 n 0000004089 00000 n 0000028485 00000 n windowHref = windowHref.replace(/'/g, "%27"); 0000002879 00000 n Create your own unique website with customizable templates. 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. SLRDL . Handicapped races. FridayAm: 34 miles easy PM: Hard workout+teamstretching. Hill Running (and/or "stadiums") can also help build Strength. 0000027184 00000 n Rest: jog curves of track. The 800m start line. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. //