0000009248 00000 n Shot Put School Quadrathalon Baseline Test Weight Program Intro. 4 0 obj Good to do while you are sitting around watching TV !. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. document.addEventListener('DOMContentLoaded', function() { 0 The 800m start line. R windowHref = windowHref.replace(/'/g, "%27"); 0000028433 00000 n <> >> <>>> 65-second sprint, 60-second jog (5x) /Group stream xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- 0000008930 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. endobj 0000028537 00000 n 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 . 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. The risks are too high, and the stakes are far too low. Is it just the shoes? Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. 5 Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). ?#zg9ans#u}I5m9z.i&HL@wl] /D '4! OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. src: This is where you would warm up for six minutes, run all out for three minutes, and rest for 6 minutes, we would usually do only 2 of these). }); hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream It was hard as hell. 0 I only remember doing two hard. /Nums Plyometric training is also a good way to get into top shape. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 0000000921 00000 n } /JavaScript jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream //. 0000005874 00000 n [cWC_6!occewLFOeX35G-TVH1*_Mpj A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. The key to a successful track and field season can be made or broken in the first 35% of the season. This workout . Jog the sides and push the diagonals for X number of minutes. They'll race the reps, so be sure to give rest. I ran sub 5 in middle school. 0000002601 00000 n Warm-up Before you begin your workout, make sure you warm up properly. startxref The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. Second week: 35-second sprint, 45-second jog (6x) 0000001346 00000 n ( G o o g l e S h e e t s) 0000001456 00000 n 6 "" The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. /DeviceRGB 0 ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I 0000003563 00000 n The rest factor is generally kept short-usually 2 to 3 minutes. windowHref += '&'; Or is something else going on? 0 0000002973 00000 n 0000004702 00000 n 165 58 /MediaBox Proven Workouts and Training Strategies for H.S. Sometimes we play "Devil-Take-the-Hindmost". One was a small ladder, 300-500-800-500-300. R >> Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. 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. 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. <> } 0000005190 00000 n endobj B"B!+Xj@RH& Op6vYg^ldApb bm4/ By varying those stresses, you're not relying on the same muscle groups at all times. 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. 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. 5. 0 Vary up your relays. 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! xbbe`b``3 1 R endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream /Transparency 7 endobj SLRDL . Workouts can be adjusted upon your ability. 792 Pace: Start at half-marathon and progressively pick it up. 0000005191 00000 n If you time it right, it can results in some really fun kicks at the end. % Have the students do two sets of six reps of each exercise. 70-second sprint, 45-second jog (6x) 0000002701 00000 n 0000002401 00000 n 0 $.' 0000003236 00000 n Regular performance will help you run faster and improve your flexibility. 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$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. Indian runs and fartleks are good ideas. WLFC/'A'= ?^XFp =?y'?K>`1. <> Here is the breakdown of his sample week: Sunday - Long run. 12 50% . After a few weeks, a long run (up to 45 minutes) is helpful. 0 /Outlines Tenth week: 80-second sprint, 45-second jog (8x). 0000003796 00000 n document.write( 0000004457 00000 n 60-second sprint, 45-second jog (6x) Control the range however you like. @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) We want you to have the best opportunity to improve in your track event and with these free track workouts you will be able to gain an advantage over your competition. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? xref Indian Sprints and relay races with batons if you have enough. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). 0000024934 00000 n Middle school is not the time to engage in extreme training practices to improve your sprint speed. Stereotype busted yet again. >> /Catalog 0000006619 00000 n WAL$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 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. 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) just started middle school track today for the distance kids. Sixth week. Thats right! 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? 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. ",#(7),01444'9=82. 8 Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. 0 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. ,eR. 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. /Title endobj By posting you acknowledge that you have read and abide by our. Most days we would run 20-25 minutes. /Names You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. Hill Running (and/or "stadiums") can also help buildStrength. 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. 0000007494 00000 n 7 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. /Creator font-weight: 500; 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 { Third week: 45-second sprint, 60-second jog (7x) R 0000003600 00000 n 0000003396 00000 n ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. ] Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. 2023 LetsRun.com, LLC. 0000028485 00000 n 509 0 obj<>stream 8 0 obj } else { Seventh week:. font-style: normal; Without cell phones,texting, I pods, Internet. %%EOF Ninth week: 75-second sprint, 30-second jog (7x) FREE!!! Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. When signaled, they explode up, sprint for a set . 0000007049 00000 n xref <>>> 0000027184 00000 n %PDF-1.4 % /Type 6-3-6 workout (if you were a good runner, you would do 6-6-6).