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 Spin a 3 and you run 300m. /DeviceRGB /Resources The last person to complete the lap is out. 0000027138 00000 n /Nums trailer 12 50% . R Spin a 6 and the group goes 600m. I looked through the archived results and found some middle school links from over a year ago but nothing recent. font-style: normal; 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 Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. << :Xa>LD. The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. 0000007494 00000 n A lot of kids will want to improve the next time you do it. 0000028537 00000 n 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): endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream %PDF-1.4 % 612 <> 0000028639 00000 n Manual Focus There are really no training "secrets" hidden within these pages. 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). 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 [c=c%cz07Y|zH 3!'{|9*B R 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. set 2 . Here is the breakdown of his sample week: Sunday - Long run. >> 0000021328 00000 n - Off season is the time to develop strength and speed. /Names Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 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 The kids tagged and the last to cross the line are the "it" kids. Hill Running (and/or "stadiums") can also help build Strength. Middle Workout Day One ; set 1 . hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). 0000007255 00000 n 9 endobj Workout 8 - 4 x 4:00. But it's a good start for many younger runners like I was. /S xref I only remember doing two hard. 1 Ninth week: 75-second sprint, 30-second jog (7x) Visit our moderation dashboard to view statistics on our moderating activity. startxref 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. 0000000016 00000 n Workouts can be adjusted upon your ability. B"B!+Xj@RH& Op6vYg^ldApb bm4/ At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. << windowHref = windowHref.replace(/'/g, "%27"); 0 0000004275 00000 n % << What do some of the top coaches in the USA think of the ridiculous times? Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. 0000002401 00000 n 3 0 obj 70-second sprint, 45-second jog (6x) Rest: 400m walk. >> Will require a bit of work on your end, but set a distance and start the slowest kid first. 1 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) Then play a game. stream 0000003236 00000 n Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when Proven Workouts and Training Strategies for H.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. ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! >> All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. 0000009395 00000 n 0000010478 00000 n 0000010431 00000 n var windowHref = window.location.href || ''; 6. The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. 0000028331 00000 n Leave the password field blank to post anonymously. endobj 0000005874 00000 n 0000003600 00000 n endstream 0000004900 00000 n [ 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. If a runner is tagged then they sit down and wait until you say everyone's in. 0 endobj 0000006619 00000 n Or is something else going on? This will help prevent injuries and ensure that you're able to <> } 0000022128 00000 n I ran sub 5 in middle school. 1s:QW,{A-B+8j&j Indian runs and fartleks are good ideas. 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 . set 3 ; set 4 . We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 0000005191 00000 n }); << Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk R <]>> hb```"^f ,` gd88c!C0;S52F3&U[1@L 2// k)UbIIca.u"PD@ 3"'eY(";::bP1 ;nPJu0): 2 x(d:2,?TL+b2,iT1 X, U endstream endobj 71 0 obj <> endobj 72 0 obj <>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Type/Page>> endobj 73 0 obj <>stream Normally, the "out" kid is done, but they still need to be doing a workout. Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . Create your own unique website with customizable templates. Jog the sides and push the diagonals for X number of minutes. 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 rest factor is generally kept short-usually 2 to 3 minutes. <> We'd do a lot of short hills, a lot of drills, and raced once a week during the season. See information about Hips circuit below for some good stretches. <>>> Thats right! @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) This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. h| You will work on balance and core strength and get your heart rate with plank exercise. They'll race the reps, so be sure to give rest. We play the game a few times. kE|w.R-[+n. Cardio Conditioning Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. 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. [ Middle school is not the time to engage in extreme training practices to improve your sprint speed. 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. This workout . 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). Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 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? I remember in middle school our coach have us do these workouts/games for us: 1. 0 << A good rule of thumb is 3-4 days a week of 30minutes. font-family: SQMarket-Medium; Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) Hard workouts some days, a day of fun relays or games as a reward for good behavior. 0000008953 00000 n This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. } 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. /MediaBox The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 0000007086 00000 n 0000003563 00000 n 0000000016 00000 n anything else? } else {