/MediaBox endobj TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 65-second sprint, 60-second jog (5x) You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. 0000008037 00000 n << 0000007494 00000 n Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. 0000000016 00000 n 0000027138 00000 n This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. <]>> 0000001346 00000 n 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. A lot of kids will want to improve the next time you do it. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. /Title 0000004702 00000 n 0000005874 00000 n 0000007335 00000 n xref stream Get Started << I like to have the kids do a running and stretching warm-up. 0 } else { 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. Soccer field diagonals are a good one. Z,EL4X8*f +EQB7RNXq_O 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 Train event specific. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. Next . 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l 7 0 obj 0000009248 00000 n 0000028433 00000 n obj /Outlines 0000028383 00000 n We'd do a lot of short hills, a lot of drills, and raced once a week during the season. } Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. Monday: 2-3 x ladder workout: 600 meters, 400 meters, 200 meters (or 3 minutes, 2 minutes, 1 minute) with 90 seconds of recovery in between Tuesday: 2-5 miles easy Wednesday: OFF Thursday: 2-5. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. endobj Start off by taking a monthly planner and write in all the competition dates. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. @p pk"{SW:R% KO *6XeI$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) 1 <> document.addEventListener('DOMContentLoaded', function() { 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. Create your own unique website with customizable templates. 0000008692 00000 n /JavaScript 4 The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. 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. R endobj Powered by WordPress. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. ( M i d d l e S c h o o l T r a c k P r o g r a m) <> 0 Then play a game. 0000003236 00000 n 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. Then do a short, short workout. 0000001109 00000 n 0000027600 00000 n WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. Here are a few workouts you can try: 1. 1 [c=c%cz07Y|zH 3!'{|9*B obj Handicapped races. 0000001456 00000 n 0 <> R Monday - Hills. 9 0 obj <> Different paces and workouts stress your body in different ways. startxref 0000027184 00000 n What do some of the top coaches in the USA think of the ridiculous times? 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. 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. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. Rest: 90 seconds. 7 /Parent . 4 0 obj 70 0 obj <> endobj 79 0 obj <>/Filter/FlateDecode/ID[<3F529249C2D85727D09493464D523D55><044E4E9D3234406487D01EE3CA798AEE>]/Index[70 17]/Info 69 0 R/Length 63/Prev 111568/Root 71 0 R/Size 87/Type/XRef/W[1 2 1]>>stream ( G o o g l e S h e e t s) H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] ] R 0 0000004275 00000 n endobj 2023 LetsRun.com, LLC. 0 This will help prevent injuries and ensure that you're able to Without cell phones,texting, I pods, Internet. /Contents 0000028639 00000 n %PDF-1.4 % The 800m start line. 0 bump again. The other was 4x400, each at 70 seconds, this was right before I ran sub 5. Sit up is a great workout to strengthen and tone the abdominal muscles. 0000028175 00000 n M. Indian Sprints and relay races with batons if you have enough. We review 100% of reports submitted. << Provide context for this post report if relevant. R /Catalog %PDF-1.6 % Designate that all competitions are hard training days because the athletes will go 100% in these meets. 1s:QW,{A-B+8j&j 0000003067 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. src: Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. Keep them busy and keep it short and sweet. /Type 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. See information about Hips circuit below for some good stretches. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), % 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 Track Drill Sheet Common Exercises 6 x 500m @ race pace. 0000002879 00000 n 1. Indian runs and fartleks are good ideas. Utilizing the Strength Continuum Anaerobic sports training needs 4x per week 1 body part per day Work larger muscle groups early in the week to allow for recovery on competition day Work smaller muscle groups and core later in the week Anaerobic/Aerobic sport training needs 3x per week Lower body Upper body Olympic arms and core startxref $.' I ran sub 5 in middle school. Jog the sides and push the diagonals for X number of minutes. >> xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ R 6 0 obj 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! <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? } 0000007855 00000 n 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). stream You will work on balance and core strength and get your heart rate with plank exercise. Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. The key to a successful track and field season can be made or broken in the first 35% of the season. %%EOF 0000002071 00000 n Regular performance will help you run faster and improve your flexibility. << 509 0 obj<>stream 0000028587 00000 n 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 . 612 0000001876 00000 n The kids run a short course -- 150 to 200 meters. 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 0 [ The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. If a runner is tagged then they sit down and wait until you say everyone's in. Or is something else going on? obj /Resources The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. 0 Here you will find useful information for your as a runner or your sun or daughter to run! <>>> Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when 0000003067 00000 n One was a small ladder, 300-500-800-500-300. an be used DAILY anytime of the year! Hill Running (and/or "stadiums") can also help build Strength. Normally, the "out" kid is done, but they still need to be doing a workout. R :Xa>LD. 3 Since the race occurs around your VO2max pace, you must improve your VO2max. Will require a bit of work on your end, but set a distance and start the slowest kid first. We are about running, faith and sharing in community to care and support others. 5 Workouts can be adjusted upon your ability. trailer Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. The last person to complete the lap is out. //-->. 0000003396 00000 n 6. Example 4 x mile or 8 x 1,000. 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~