xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- Create your own unique website with customizable templates. Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. 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) Women's Middle and Long Distance Track Coach at Cherry Creek HS. You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. 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. 0000010478 00000 n set 3 ; set 4 . /CS Training Middle Distance Runners is without question a challenging, complex, but rewarding part of any Track coach's duties.The nature of the events is such that the athlete has to bring so many ingredients into their quest for excellence - strength, speed, endurance, tenacity, concentration, toughness, confidence, and the willingness to work on these attributes. <> MS Track & Field Training Program - Free 2 Run 4 Life Practice Plans - Track and Field Drills & Practice Plans Workout 8 - 4 x 4:00. 0000022128 00000 n A lot of kids will want to improve the next time you do it. 0 0000009248 00000 n 0000003563 00000 n obj >> H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] trailer 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 0000010431 00000 n >> 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. The other was 4x400, each at 70 seconds, this was right before I ran sub 5. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Home workout plan for ten week: MONDAY. endstream PDF 400 METER TRAINING - MileSplit /Transparency Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Designate that all competitions are hard training days because the athletes will go 100% in these meets. <<59e838ba1f7f594a9c4f14068fb381c0>]>> 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. Track Drill Sheet Common Exercises 6 x 500m @ race pace. Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when 0000008953 00000 n Train event specific. Most days we would run 20-25 minutes. /S 0000003710 00000 n 0000028587 00000 n they post, and view their posts in one place. 200hard 200 easy. 1 R endobj url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 8 Manual Focus There are really no training "secrets" hidden within these pages. Spin a 3 and you run 300m. This will help prevent injuries and ensure that you're able to $.' Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. 0000028279 00000 n . Here is the breakdown of his sample week: Sunday - Long run. 3 0 obj middle school track workouts - LetsRun.com 0000001456 00000 n 0 ( G o o g l e S h e e t s) 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. 6 0 obj endstream Designed using Nevark Premium. 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 "With the increase from rep to rep here, bump it up only about .2 to .3 each time. The rest factor is generally kept short-usually 2 to 3 minutes. 0000008692 00000 n If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. [cWC_6!occewLFOeX35G-TVH1*_Mpj /Outlines We review 100% of reports submitted. Clear Consistent Choice Develop a process for you athletes to use. 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. Rest: 30s between each. <> Z,EL4X8*f +EQB7RNXq_O font-style: normal; PDF 52 Workouts, 52 Weeks, One Faster Runner - Strength Running <> 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. 0000028639 00000 n Note: PDF 800 and 1600 Meter Training and Racing - SportsEngine PDF Bayview Glen Track and Field Coaching Manual - StickByAtlas.com Next . The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. 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. startxref 0000002973 00000 n Workouts can be adjusted upon your ability. 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. PDF In season Training for High School Track and Field - Washington Huskies <>>> Add in plyometric exercises twice per week while allowing two days off in between each one. This workout . /Pages <>>> Here you will find useful information for your as a runner or your sun or daughter to run! 1 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 { Use the event specific workout links below to help train the right energy system and maximize your potential in your events. kE|w.R-[+n. 0000007049 00000 n Ninth week: 75-second sprint, 30-second jog (7x) 165 0 obj <> endobj 0000002071 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 . 8 0 obj Have the students do two sets of six reps of each exercise. 75 meter all out sprints with little rest (30 seconds), did about 10 of these, they got pretty tiring, when I was only 11 years old, I thought I was going to die or something! 60-second sprint, 45-second jog (6x) Middle school is not the time to engage in extreme training practices to improve your sprint speed. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), Track Training in Middle School - SportsRec Jog the sides and push the diagonals for X number of minutes. FREE!!! 0000002301 00000 n This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. '4! /Type /MediaBox /Names 0 Thats right! 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, Warm-up Before you begin your workout, make sure you warm up properly. 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. When signaled, they explode up, sprint for a set . Create your own unique website with customizable templates. 0000027600 00000 n 9 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.