endobj Proven Workouts and Training Strategies for H.S. 0 0000010431 00000 n >> 0000003396 00000 n '4! 0000009395 00000 n 4 Classic Track Workouts For Long Distance Runners Middle school is not the time to engage in extreme training practices to improve your sprint speed. 0000003236 00000 n stream TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. <> PDF Strength Training for Distance Runners seminar - UCLA Bruins Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. var windowHref = window.location.href || ''; The latest running news, sent to your inbox weekly. Stereotype busted yet again. At Home Workout Plan- Middle School - PE 8 kE|w.R-[+n. } else { PDF Joe Rubio's Fundamental Training Principles for the Competitive 1500m Everyone . 0 << 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 1 } else { << 90 Minute Middle Distance Practice Plan RequirementsTrackTeam Warmup (15 Minutes) Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Continue Reading 60 Minute Triple Jump Practice Plan Cardio Conditioning The kids tagged and the last to cross the line are the "it" kids. The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. We paly for about 15 minutes. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. bump again. 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): 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 set 3 ; set 4 . R PDF 800 and 1600 Meter Training and Racing - SportsEngine } We are about running, faith and sharing in community to care and support others. <> Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. /Nums Workout 8 - 4 x 4:00. 0000007695 00000 n Figure out the handicap and start your next slowest, then third, etc. WLFC/'A'= ?^XFp =?y'?K>`1. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. 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! The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. 1 h| 9 [ 0000003600 00000 n 0000002973 00000 n @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) "With the increase from rep to rep here, bump it up only about .2 to .3 each time. It was hard as hell. The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. Good to do while you are sitting around watching TV !. Get Started x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ <> stream 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. 0000028691 00000 n set 2 . Sounds cruel. 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) 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). FREE!!! Middle Distance Training (800, 1500, Mile, Steeplechase) We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. Here you will find useful information for your as a runner or your sun or daughter to run! Spin a 3 and you run 300m. 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 . 1 0 obj B"B!+Xj@RH& Op6vYg^ldApb bm4/ 4 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 Distance learning: at home game/activity ideas! Utilizing the Strength Continuum Anaerobic sports training needs 4x per week 1 body part per day Work larger muscle groups early in the week to allow for recovery on competition day Work smaller muscle groups and core later in the week Anaerobic/Aerobic sport training needs 3x per week Lower body Upper body Olympic arms and core 0 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. 0000009248 00000 n 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 0000000921 00000 n Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. Discus School (Release & Power Pos.) A lot of kids will want to improve the next time you do it. R A good rule of thumb is 3-4 days a week of 30minutes. ( M i d d l e S c h o o l T r a c k P r o g r a m) 55-second sprint, 30-second jog (7x) The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Sit up is a great workout to strengthen and tone the abdominal muscles. Sometimes we play "Devil-Take-the-Hindmost". The 800m start line. document.addEventListener('DOMContentLoaded', function() { > -1) { 0000002501 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 After looking back on it, these workouts were easy as shit. Train event specific. 0000002701 00000 n Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. 11 0 obj . Spin a 6 and the group goes 600m. 0 0000004900 00000 n Middle Workout Day One ; set 1 . Middle School Sprinter Workouts - SportsRec Provide context for this post report if relevant. <]>> 0000003067 00000 n 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 . 6-3-6 workout (if you were a good runner, you would do 6-6-6). 0000028279 00000 n /D 165 58 Flat roads will require a different effort than hilly trails. 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. The booklet is an important tool . Anyone else heard this? - Off season is the time to develop strength and speed. 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. But it's a good start for many younger runners like I was. /Creator Keep them busy and keep it short and sweet. 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. 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. Powered by obj Seventh week:. ",#(7),01444'9=82. Control the range however you like. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0000028331 00000 n PDF Track Workouts - 40speed.com 8 0 obj The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. 0 font-weight: 500; /JavaScript Is it just the shoes? Coaching Tips for Middle School Track and Field Athletes This will help prevent injuries and ensure that you're able to 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. 0 endobj You will work on balance and core strength and get your heart rate with plank exercise. This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. 0000007855 00000 n >> Here is the breakdown of his sample week: Sunday - Long run. 0000028383 00000 n [ Be sure to follow the prescribed distances and recoveries for best results. 2 0000028175 00000 n Rest: 400m walk. Create your own unique website with customizable templates. :Xa>LD. Ninth week: 75-second sprint, 30-second jog (7x) endobj Clear Consistent Choice Develop a process for you athletes to use. 0000004457 00000 n 0000004089 00000 n 0 Monday - Hills. 200hard 200 easy. 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. 5 0 obj Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) <>>> windowHref += '&'; WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& 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 { endobj Next . At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 6 Pace: Start at half-marathon and progressively pick it up. Have the students do two sets of six reps of each exercise. 3 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. Indian Sprints and relay races with batons if you have enough. Or is something else going on? /Page All rights reserved. The Middle School Block Zero Strength Program - Breaking Muscle 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|> 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. startxref 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.. //
