endobj % /St STARS Participation Rubric. 0000002401 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 - [email protected] Graduated from Douglas County HS (Castle Rock, CO); ran 4:25 . Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. Middle School Track And Field Workouts - Strength Workout For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. Track Drill Sheet Common Exercises 6 x 500m @ race pace. Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . if (document.readystate === 'complete') { url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), Rest: jog curves of track. What do some of the top coaches in the USA think of the ridiculous times? Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. 4 0 obj 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 You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. At Home Workout Plan- Middle School - PE document.write( 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. endobj 0 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. R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= 10 Pace: Start at half-marathon and progressively pick it up. The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. PDF LHS Thrower Workouts Week 1 (March 5 9) Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 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. R 200hard 200 easy. if (windowHref.indexOf('?') ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! R On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. Without cell phones,texting, I pods, Internet. Drills & Workouts - SHS Track and Field Free 2 Run 4 Life is a non-profit organization that invests in others. 0000003236 00000 n Hard workouts some days, a day of fun relays or games as a reward for good behavior. Hill Running (and/or "stadiums") can also help buildStrength. 509 0 obj<>stream } /Creator % 0000027085 00000 n font-style: normal; By varying those stresses, you're not relying on the same muscle groups at all times. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. PDF 100m Hurdle Workouts & Drills Technical jumping form can be perfected later in the season. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. Indian Sprints and relay races with batons if you have enough. 165 58 The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. and basic bounding drills are also very good at this time of year. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. 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. This will help prevent injuries and ensure that you're able to Example 4 x mile or 8 x 1,000. 0 <> 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! Distance learning: at home game/activity ideas! <> <> /Annots FREE!!! Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. >> 0 an be used DAILY anytime of the year! Middle Distance Training: Sample Week - Track and Field Toolbox endobj << 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 Create your own unique website with customizable templates. Workout 8 - 4 x 4:00. Fifth week:. obj 0 Middle School Distance Track Workouts - Workout Schedule - Weebly PDF Joe Rubio's Fundamental Training Principles for the Competitive 1500m Add in plyometric exercises twice per week while allowing two days off in between each one. endobj 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. R endobj We review 100% of reports submitted. } Sixth week. <> %PDF-1.6 % 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. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. << Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School [email protected] 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 TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 0000002218 00000 n Middle Distance Training (800, 1500, Mile, Steeplechase) 0 Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. 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. 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. Coaching Tips for Middle School Track and Field Athletes 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 . 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. I only remember doing two hard track workouts. Workouts can be adjusted upon your ability. M. obj 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. Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. 60 minutes to 2 hrs depending on the athlete. ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I If a runner is tagged then they sit down and wait until you say everyone's in. 3 0 obj The kids run a short course -- 150 to 200 meters. '; /CS 11 0 obj 0000008930 00000 n 0 stream Then do a short, short workout. 507 18 WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. 2023 LetsRun.com, LLC. The kids get into the game of chance and cheer and groan depending on the outcome. << 0000003796 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. /JavaScript Normally, the "out" kid is done, but they still need to be doing a workout. font-family: SQMarket-Medium; 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. Try playing either "Carlotte" (Don't know if i spelled it correctly) or "Zoolotte" and Carlotte is an indoor game where kids are assigned a number and when that number is called they get up and well they chase each other around with dodgeballs until one person is left and then a new number is called. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Free Track Workouts - Track Star USA Jog the sides and push the diagonals for X number of minutes. 0000005874 00000 n Good to do while you are sitting around watching TV !. 1 Middle Distance Training Guide | McMillan Running The other was 4x400, each at 70 seconds, this was right before I ran sub 5. endobj Provide context for this post report if relevant. 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) . endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream Create your own unique website with customizable templates. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. ",#(7),01444'9=82. Is it just the shoes? ] Control the range however you like. trailer %%EOF The 6-5-4-3-2 Workout in Middle Distance Training - Complete Track and 0 Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. endstream 7 55-second sprint, 30-second jog (7x) stream Middle Workout Day One ; set 1 . 0000000656 00000 n 10 0 obj <> 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). 1 Vary up your relays. 6 0 obj 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. 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. /Type Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. MS Track & Field Training Program - Free 2 Run 4 Life 8 0000004089 00000 n xbbe`b``3 1 }); and for each animal one to three taggers are assigned and like Carlotte you call out an animal and they run across the field (Btw this is an outdoor activity) while the taggers chase them but if the runners get to the other side of the field fast enough then they are safe. Here is the breakdown of his sample week: Sunday - Long run. 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. /S 222 0 obj <>stream You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. 0000028383 00000 n 0 /Contents [ 0000002540 00000 n //. Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) /PageLabels bump again. ( G o o g l e S h e e t s) Middle School Sprinter Workouts - SportsRec 165 0 obj <> endobj Combined with 4000 meters of slower . /Resources Mn6Q|:8WjYRS#/?)~,

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