JFIF ` ` C Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. Most days we would run 20-25 minutes. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. endobj You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. Ninth week: 75-second sprint, 30-second jog (7x) 0 We review 100% of reports submitted. obj 0 stream HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 0000005874 00000 n Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. kE|w.R-[+n. 0000028279 00000 n Spin a 3 and you run 300m. Regular performance will help you run faster and improve your flexibility. . 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) Workouts can be adjusted upon your ability. 165 0 obj <> endobj 2 0 obj >> Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . 0000002790 00000 n Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. 1 This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. 6-3-6 workout (if you were a good runner, you would do 6-6-6). Powered by WordPress. 1 Second week: 35-second sprint, 45-second jog (6x) Will require a bit of work on your end, but set a distance and start the slowest kid first. 0 7 >> Flat roads will require a different effort than hilly trails. 11 0 obj The same is true for a track workout as opposed to a fartlek over rolling terrain. Track Drill Sheet Common Exercises 6 x 500m @ race pace. 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 0 0000009395 00000 n windowHref = windowHref.replace(/'/g, "%27"); Indian runs and fartleks are good ideas. Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. 0 P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& 0 B"B!+Xj@RH& Op6vYg^ldApb bm4/ endobj The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. 0000028587 00000 n 0 9 0 obj ThursdayAM: 3 miles easy PM: 8 miles recovery. 60-second sprint, 45-second jog (6x) Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) /Transparency Proven Workouts and Training Strategies for H.S. 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 R 8 % 7 0 obj 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. Thats right! 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. Thursday - Recovery Run (60 minutes) R 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. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? 0000003600 00000 n Eighth week:. 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 . $.' 0000001109 00000 n /JavaScript WLFC/'A'= ?^XFp =?y'?K>`1. 0000022128 00000 n 0000004275 00000 n << 0000028691 00000 n /D The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). <>>> 0000003236 00000 n >> "With the increase from rep to rep here, bump it up only about .2 to .3 each time. Vary up your relays. Rest: jog curves of track. Powered by Home workout plan for ten week: MONDAY. /DeviceRGB Monday - Hills. Fifth week:. The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. /CS 200hard 200 easy. Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. 0000000921 00000 n SLRDL . << trailer <<59e838ba1f7f594a9c4f14068fb381c0>]>> xref endobj 0000006619 00000 n OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. << endobj If a runner is tagged then they sit down and wait until you say everyone's in. xbbe`b``3 1 /Parent 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. Run how you feel. ] Mn6Q|:8WjYRS#/?)~, >> /Group 0000003067 00000 n 10 Discus School (Release & Power Pos.) endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream endobj Warm-up Before you begin your workout, make sure you warm up properly. Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. I like to have the kids do a running and stretching warm-up. 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. I ran sub 5 in middle school. } R ] Hill Running (and/or "stadiums") can also help build Strength. 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. >> if (windowHref.indexOf('?') At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. /Outlines Combined with 4000 meters of slower . 0000027138 00000 n Create your own unique website with customizable templates. 0000010431 00000 n This will help prevent injuries and ensure that you're able to Tenth week: 80-second sprint, 45-second jog (8x). You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. ( G o o g l e S h e e t s) 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. /Type just started middle school track today for the distance kids. Third week: 45-second sprint, 60-second jog (7x) The specific tagging area is so that the "it" kids have to hustle to get in that area. //-->. << We paly for about 15 minutes. The kids run a short course -- 150 to 200 meters. 0000000656 00000 n Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. Here is the breakdown of his sample week: Sunday - Long run. The kids tagged and the last to cross the line are the "it" kids. stream Sixth week. endstream Note: Here you will find useful information for your as a runner or your sun or daughter to run! 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, /Page Be sure to follow the prescribed distances and recoveries for best results. Plyometric training is also a good way to get into top shape. Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . Distance Learning Daily Fitness Challenges. R >> 1s:QW,{A-B+8j&j Anyone else heard this? and basic bounding drills are also very good at this time of year. 2. 0000004702 00000 n 507 0 obj<> endobj //
middle school track workouts pdf