Keep them busy and keep it short and sweet. /St set 2 . document.addEventListener('DOMContentLoaded', function() { 0000003396 00000 n 0000027600 00000 n I like to have the kids do a running and stretching warm-up. The booklet is an important tool . 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. 6 0 obj 7 R << Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . /Title > -1) { 1s:QW,{A-B+8j&j x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ After looking back on it, these workouts were easy as shit. 0000010478 00000 n windowHref += '? 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): 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 Middle school is not the time to engage in extreme training practices to improve your sprint speed. endobj <<59e838ba1f7f594a9c4f14068fb381c0>]>> <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Here is the breakdown of his sample week: Sunday - Long run. 6-3-6 workout (if you were a good runner, you would do 6-6-6). 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. /Creator 0000004702 00000 n endobj JFIF ` ` C 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. If a runner is tagged then they sit down and wait until you say everyone's in. 9 They'll race the reps, so be sure to give rest. 0000028175 00000 n /S Is it just the shoes? The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. 0 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. /MediaBox << endobj 6. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. Fourth week: 50-second sprint, 45-second jog (8x) 4 Sixth week. Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . 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. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. Workout 8 - 4 x 4:00. Stereotype busted yet again. endobj Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk . In a certain area of the course, the "it" kids can tag the runners in the other direction. /PageLabels The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. Does anyone have any other ideas or links for cool ideas/ fun games for middle school boys and girls to participate in to livin up practice? and basic bounding drills are also very good at this time of year. Fifth week:. set 3 ; set 4 . Track Drill Sheet Common Exercises 6 x 500m @ race pace. M. var windowHref = window.location.href || ''; 0000028743 00000 n 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 { 0000000921 00000 n ",#(7),01444'9=82. 0000021328 00000 n ); You can heat in different ways, you just have to find your favorite. [ I ran sub 5 in middle school. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream Regular performance will help you run faster and improve your flexibility. 0000000656 00000 n Rest: 30s between each. Designed using Nevark Premium. Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 0 Spin a 3 and you run 300m. >> 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) Z,EL4X8*f +EQB7RNXq_O document.write( R 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. [cWC_6!occewLFOeX35G-TVH1*_Mpj 0000004275 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 European Indoors Championship Day 2 Official Thread. >> We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Women's Middle and Long Distance Track Coach at Cherry Creek HS. WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. Here you will find useful information for your as a runner or your sun or daughter to run! But it's a good start for many younger runners like I was. % HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. R endstream Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. 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 url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0000027138 00000 n 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 . 200hard 200 easy. ( G o o g l e S h e e t s) %PDF-1.4 % "With the increase from rep to rep here, bump it up only about .2 to .3 each time. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. ,eR. 7 /Outlines 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\ Distance learning: at home game/activity ideas! 0 ?#zg9ans#u}I5m9z.i&HL@wl] 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. 0000028691 00000 n src: 2 By posting you acknowledge that you have read and abide by our. Indian runs and fartleks are good ideas. %PDF-1.6 % Start off by taking a monthly planner and write in all the competition dates. /Parent 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. Warm-up Before you begin your workout, make sure you warm up properly. 12 50% . >> //. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0000001810 00000 n Eighth week:. Next . stream Soccer field diagonals are a good one. This will help prevent injuries and ensure that you're able to 0000028227 00000 n /Type R As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. 1 0000009395 00000 n endobj 0000001625 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! 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. 0000022128 00000 n Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). endobj /FlateDecode << The other was 4x400, each at 70 seconds, this was right before I ran sub 5. 0000003563 00000 n just started middle school track today for the distance kids. an be used DAILY anytime of the year! Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. 0000002879 00000 n kE|w.R-[+n. bump again. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. <>>> Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. 0000002401 00000 n A good rule of thumb is 3-4 days a week of 30minutes. Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. Here are a few workouts you can try: 1. The specific tagging area is so that the "it" kids have to hustle to get in that area. Indian Sprints and relay races with batons if you have enough. xref 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. Train event specific. Distance Learning Daily Fitness Challenges. The booklet is an important tool for this plan and can be downloaded HERE. This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. Visit our moderation dashboard to view statistics on our moderating activity. %PDF-1.5 Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. Clear Consistent Choice Develop a process for you athletes to use. Sounds cruel. 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. 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 Spin a 6 and the group goes 600m. 0000004900 00000 n 11 0 obj 0 I looked through the archived results and found some middle school links from over a year ago but nothing recent. h| You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes.
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