Second week: 35-second sprint, 45-second jog (6x) 0000000921 00000 n Provide context for this post report if relevant. xref 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) . Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when %PDF-1.4 Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . 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! << 0000002501 00000 n We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 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. '4! 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. TUESDAY. /Transparency Manual Focus There are really no training "secrets" hidden within these pages. Powered by 612 Vary up your relays. /Page 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 Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. /JavaScript 0000009248 00000 n Be sure to follow the prescribed distances and recoveries for best results. trailer } This will help prevent injuries and ensure that you're able to and basic bounding drills are also very good at this time of year. 5 0 obj <> Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. 0000000656 00000 n Then play a game. /CS >> font-family: SQMarket-Medium; The booklet is an important tool for this plan and can be downloaded HERE. an be used DAILY anytime of the year! <>>> I like to have the kids do a running and stretching warm-up. >> Monday - Hills. 0 endobj We paly for about 15 minutes. By varying those stresses, you're not relying on the same muscle groups at all times. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. Hard workouts some days, a day of fun relays or games as a reward for good behavior. document.write( /Length 2 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). Mix up the genders, pair the fastest kids with the slowest kids, etc. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 10 Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { A lot of kids will want to improve the next time you do it. 0 Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. 0000008953 00000 n Train event specific. Workout 8 - 4 x 4:00. 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. /Resources Pull em when they look wiped. 0000002973 00000 n obj 0000007494 00000 n Soccer field diagonals are a good one. obj Rest: 400m walk. trailer /Names 1 Hill Running (and/or "stadiums") can also help build Strength. Good to do while you are sitting around watching TV !. Sounds cruel. 0000010431 00000 n Clear Consistent Choice Develop a process for you athletes to use. This was created by monitoring an 8th grader. } The "it" kids group grows quickly. 507 0 obj<> endobj 0 I ran sub 5 in middle school. Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. Most days we would run 20-25 minutes. 0000027184 00000 n 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. Workouts can be adjusted upon your ability. >> 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. 0000002879 00000 n 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 endstream I only remember doing two hard track workouts. 0000000016 00000 n 0 Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 0 Free 2 Run 4 Life is a non-profit organization that invests in others. font-weight: 500; WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. 1 P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& Pace: Start at half-marathon and progressively pick it up. ] Start off by taking a monthly planner and write in all the competition dates. 4 I ran sub 5 in middle school. 0000002071 00000 n Spin a 3 and you run 300m. As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. /Parent Create your own unique website with customizable templates. JFIF ` ` C 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, Combined with 4000 meters of slower . url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), If you time it right, it can results in some really fun kicks at the end. 0000007049 00000 n %PDF-1.5 windowHref = windowHref.replace(/'/g, "%27"); If a runner is tagged then they sit down and wait until you say everyone's in. Designed using Nevark Premium. 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. 0 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! 10 0 obj %PDF-1.4 % Indian Sprints and relay races with batons if you have enough. . Indian runs and fartleks are good ideas. The "Devil Dog" No clue why its called that.. basically a ladder on track.. each lap is done w a percentage of fast then easy running.. 100 hard 300 easy. Powered by WordPress. 0000005874 00000 n 0000003796 00000 n 0000027085 00000 n Stereotype busted yet again. OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. <<59e838ba1f7f594a9c4f14068fb381c0>]>> We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0 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. Will require a bit of work on your end, but set a distance and start the slowest kid first. 0000002790 00000 n ( G o o g l e S h e e t s) You will work on balance and core strength and get your heart rate with plank exercise. 0 /S All rights reserved. Flat roads will require a different effort than hilly trails. I only remember doing two hard. 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\ Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). endobj % src: 0000001810 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. A good rule of thumb is 3-4 days a week of 30minutes. Shot Put School Quadrathalon Baseline Test Weight Program Intro. 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 . 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. R Note: >> Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 0000004702 00000 n %PDF-1.6 % stream Third week: 45-second sprint, 60-second jog (7x) 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. 0000002218 00000 n [c=c%cz07Y|zH 3!'{|9*B /Filter $.' document.addEventListener('DOMContentLoaded', function() { endobj /DeviceRGB This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. See information about Hips circuit below for some good stretches. 200hard 200 easy. R 0000007335 00000 n WLFC/'A'= ?^XFp =?y'?K>`1. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. /Type endobj Once the runners pass, they have to continue doing the course backward to the start. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 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 1 0 obj hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream <> By posting you acknowledge that you have read and abide by our. 0000003067 00000 n endobj 0000009395 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 wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. Most days we would run 20-25 minutes. >> Figure out the handicap and start your next slowest, then third, etc. xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- Home workout plan for ten week: MONDAY. endobj /Annots 0000027138 00000 n << 0000003236 00000 n /S We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 5 they post, and view their posts in one place. 0000002301 00000 n 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. 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. 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. /Contents This was created by monitoring an 8th grader. Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). After a few weeks, a long run (up to 45 minutes) is helpful. 0000004089 00000 n Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. 1 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 Handicapped races. Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. 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. <> /Pages 7 0 obj 0000028485 00000 n Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) FREE!!! <> << 5. 165 0 obj <> endobj } 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 6 and the group goes 600m. 1s:QW,{A-B+8j&j Here is the breakdown of his sample week: Sunday - Long run. :Xa>LD. ( M i d d l e S c h o o l T r a c k P r o g r a m) "With the increase from rep to rep here, bump it up only about .2 to .3 each time. M. 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. 0000028587 00000 n . 9 0 obj stream 300 hard 100 easy 400 hard WALK 400 then back down Easy workout, all kids together on the track for supervision.. can be used for sprinters and distance kids.. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. 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. [cWC_6!occewLFOeX35G-TVH1*_Mpj <]>> 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. Get Started 0 6. 0000004457 00000 n windowHref += '? windowHref += '&'; Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Cardio Conditioning if (windowHref.indexOf('?') endobj %%EOF 0000007255 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. Eighth week:. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. % 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. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. "" . set 2 . << 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. 7 WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. 0000010478 00000 n <> [ The last person to complete the lap is out. var windowHref = window.location.href || ''; STARS Participation Rubric. The key to a successful track and field season can be made or broken in the first 35% of the season. 7 Normally, the "out" kid is done, but they still need to be doing a workout. Plyometric training is also a good way to get into top shape. - Off season is the time to develop strength and speed. They'll race the reps, so be sure to give rest. Mn6Q|:8WjYRS#/?)~, kE|w.R-[+n. endstream /St Jog the sides and push the diagonals for X number of minutes. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. 0000028537 00000 n The risks are too high, and the stakes are far too low. You can heat in different ways, you just have to find your favorite. 0000003600 00000 n 0000001876 00000 n 0000028279 00000 n 0000008692 00000 n } 0000022128 00000 n 0 Seventh week:. /MediaBox Is it just the shoes? 8 0 obj << /Title /PageLabels /D endobj 0000028691 00000 n Or is something else going on? endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream ); HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 2 0 obj Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. Fifth week:. Tenth week: 80-second sprint, 45-second jog (8x). The 800m start line. 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 Discus School (Release & Power Pos.) Team leaders per group will be helpful. /Type Regular performance will help you run faster and improve your flexibility. 12 50% . The specific tagging area is so that the "it" kids have to hustle to get in that area. 0000021328 00000 n Sixth week. 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 url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); Have the students do two sets of six reps of each exercise. One was a small ladder, 300-500-800-500-300. jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. European Indoors Championship Day 2 Official Thread. startxref >> At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. ,eR. 8 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. 792 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. FridayAm: 34 miles easy PM: Hard workout+teamstretching. 0000002601 00000 n Since the race occurs around your VO2max pace, you must improve your VO2max. 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. The rest factor is generally kept short-usually 2 to 3 minutes. B"B!+Xj@RH& Op6vYg^ldApb bm4/ 2023 LetsRun.com, LLC. <> 0000007855 00000 n 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. Here are a few workouts you can try: 1. h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> 0 Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk We are about running, faith and sharing in community to care and support others. Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. 65-second sprint, 60-second jog (5x) bump again. 0000005191 00000 n ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! The same is true for a track workout as opposed to a fartlek over rolling terrain. 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. 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? The kids run a short course -- 150 to 200 meters. 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. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. Then do a short, short workout. 0 0000001346 00000 n Rest: jog curves of track. R 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 0000001456 00000 n R 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. When signaled, they explode up, sprint for a set . /Nums Middle Workout Day One ; set 1 . Distance learning: at home game/activity ideas! Hill Running (and/or "stadiums") can also help buildStrength. Thats right! 0 Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. Example 4 x mile or 8 x 1,000. Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . In a certain area of the course, the "it" kids can tag the runners in the other direction. 0000004900 00000 n 0000004275 00000 n endobj /FlateDecode /Catalog <> 9 Rest: 90 seconds. obj 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. 0000000016 00000 n Anyone else heard this? 0000001109 00000 n Sometimes we play "Devil-Take-the-Hindmost". endobj Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. 0000002990 00000 n if (document.readystate === 'complete') { What kind of results can you expect from these track workouts? Proven Workouts and Training Strategies for H.S. << 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. Designate that all competitions are hard training days because the athletes will go 100% in these meets. 165 58 The kids get into the game of chance and cheer and groan depending on the outcome. Create your own unique website with customizable templates. Workouts can be adjusted upon your ability. << We play the game a few times. 0 ThursdayAM: 3 miles easy PM: 8 miles recovery. Rest: 30s between each. 1. Also running "long" 10-25 minutes once a week is good! 222 0 obj <>stream 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. 507 18 0000007695 00000 n Visit our moderation dashboard to view statistics on our moderating activity. 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): 3 Middle school is not the time to engage in extreme training practices to improve your sprint speed. 0000007086 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). 0000028639 00000 n >> %%EOF 0000001625 00000 n 6-3-6 workout (if you were a good runner, you would do 6-6-6). << The small space makes them do short litle sprints. //
