middle school track workouts pdf
Ninth week: 75-second sprint, 30-second jog (7x) xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. 4 0 obj endobj <> WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. 0000002973 00000 n Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. set 3 ; set 4 . The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. <>>> 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 The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. JFIF ` ` C 0000027184 00000 n } else { endstream Is it just the shoes? 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). /Filter Monday - Hills. Fifth week:. Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. Warm-up Before you begin your workout, make sure you warm up properly. 0 6-3-6 workout (if you were a good runner, you would do 6-6-6). Also running "long" 10-25 minutes once a week is good! } /Length Fourth week: 50-second sprint, 45-second jog (8x) What kind of results can you expect from these track workouts? Home workout plan for ten week: MONDAY. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. Example 4 x mile or 8 x 1,000. font-style: normal; This will help prevent injuries and ensure that you're able to 10 0 obj windowHref += '&'; << 0000024934 00000 n 9 >> >> 65-second sprint, 60-second jog (5x) obj 0000001109 00000 n 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. Seventh week:. 0000002071 00000 n Proven Workouts and Training Strategies for H.S. 0000002601 00000 n 0000003796 00000 n The booklet is an important tool for this plan and can be downloaded HERE. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. document.write( You can heat in different ways, you just have to find your favorite. . Start off by taking a monthly planner and write in all the competition dates. Z,EL4X8*f +EQB7RNXq_O Here are a few workouts you can try: 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 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. 0000001625 00000 n /Creator 9 0 obj We review 100% of reports submitted. Vary up your relays. Or is something else going on? The "it" kids group grows quickly. /Names HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 Indian runs and fartleks are good ideas. 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): 5. 0000028175 00000 n 7 0000028433 00000 n 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. Powered by ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! R The booklet is an important tool . 7 165 58 Combined with 4000 meters of slower . 0000003563 00000 n font-weight: 500; << I ran sub 5 in middle school. See information about Hips circuit below for some good stretches. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. /Annots 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. Leave the password field blank to post anonymously. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. 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) . Technical jumping form can be perfected later in the season. 0000010431 00000 n 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. 0000000656 00000 n %PDF-1.4 % endobj This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. What was the time? ( M i d d l e S c h o o l T r a c k P r o g r a m) 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 . Rest: 90 seconds. << ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I Spin a 3 and you run 300m. Rest: jog curves of track. R 0000002990 00000 n ,eR. 2 Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 1 0000000016 00000 n 60 minutes to 2 hrs depending on the athlete. 222 0 obj <>stream Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). 0000010282 00000 n 0000004089 00000 n HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. 0000007855 00000 n Then do a short, short workout. /Type The kids get into the game of chance and cheer and groan depending on the outcome. >> 0000028331 00000 n On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. Hill Running (and/or "stadiums") can also help buildStrength. Sixth week. Be sure to follow the prescribed distances and recoveries for best results. [cWC_6!occewLFOeX35G-TVH1*_Mpj One was a small ladder, 300-500-800-500-300. 0000027085 00000 n Middle Workout Day One ; set 1 . Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . 0000028383 00000 n 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. ] We'd do a lot of short hills, a lot of drills, and raced once a week during the season. R <>>> :Xa>LD. The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& 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|> <> 0000003600 00000 n stream FREE!!! 0 1s:QW,{A-B+8j&j Next . 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 Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. Anyone else heard this? startxref " " + Jog the sides and push the diagonals for X number of minutes. 0000007494 00000 n As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. Designed using Nevark Premium. 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. Since the race occurs around your VO2max pace, you must improve your VO2max. 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 { 8 Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. 0 Control the range however you like. Pace: Start at half-marathon and progressively pick it up. Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. The kids run a short course -- 150 to 200 meters. SLRDL . The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. endobj 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? [ endobj Mix up the genders, pair the fastest kids with the slowest kids, etc. 0 I like to have the kids do a running and stretching warm-up. %%EOF 509 0 obj<>stream endobj 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. 507 0 obj<> endobj I only remember doing two hard track workouts. % just started middle school track today for the distance kids. 507 18 Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) >> R "With the increase from rep to rep here, bump it up only about .2 to .3 each time. Different paces and workouts stress your body in different ways. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. Distance learning: Mindfulness and Meditation, Distant learning: at home workout resources (for parents and kids), How to support kids and teens during pandemic, Information for Parents about Exercise and Healthy Habits, Middle School Extra Credit: Sports Trivia, Ms. Tsagalakis P.E. /Pages Everyone . hTmk0+}Yx -4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM 0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ endobj Create your own unique website with customizable templates. font-family: SQMarket-Medium; Manual Focus There are really no training "secrets" hidden within these pages. they post, and view their posts in one place. <]>> Hill Running (and/or "stadiums") can also help build Strength. > -1) { endobj 0000027138 00000 n 8 0 obj 0000001346 00000 n 7 0 obj Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . xref TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 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! This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. The risks are too high, and the stakes are far too low. bump again. Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. var windowHref = window.location.href || ''; The rest factor is generally kept short-usually 2 to 3 minutes. In this way your body will understand that the training routine is over, that its time to relax, rest and replenish energy with a healthy meal plans. } 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) Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk 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. 0000028485 00000 n The same is true for a track workout as opposed to a fartlek over rolling terrain. European Indoors Championship Day 2 Official Thread. 0000028587 00000 n 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! We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 0 >> } Handicapped races. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. /Catalog <> Good to do while you are sitting around watching TV !. 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. 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. stream Distance Learning Daily Fitness Challenges. Have the students do two sets of six reps of each exercise. 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\ /PageLabels The kids tagged and the last to cross the line are the "it" kids. 0 //-->. /Outlines 1 0 obj %PDF-1.4 Track Drill Sheet Common Exercises 6 x 500m @ race pace. . 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. %PDF-1.5 We paly for about 15 minutes. /Type I ran sub 5 in middle school. Rest: 30s between each. 0 Spin a 6 and the group goes 600m. Clear Consistent Choice Develop a process for you athletes to use. Once the runners pass, they have to continue doing the course backward to the start. 0000005190 00000 n Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . 0000002762 00000 n Sit up is a great workout to strengthen and tone the abdominal muscles. <> 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. /S 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 Note: Create your own unique website with customizable templates. 0 endobj <> 0000001810 00000 n endobj All rights reserved. 70-second sprint, 45-second jog (6x) Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. xbbe`b``3 1 Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. The small space makes them do short litle sprints. We are about running, faith and sharing in community to care and support others. if (document.readystate === 'complete') { ThursdayAM: 3 miles easy PM: 8 miles recovery. The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 0000027600 00000 n I only remember doing two hard. The specific tagging area is so that the "it" kids have to hustle to get in that area. 5 0 obj R 0000004702 00000 n 0000003710 00000 n 0000004275 00000 n Third week: 45-second sprint, 60-second jog (7x) 0 0 <> 0000003236 00000 n 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