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endobj HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. Vary up your relays. <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 0000027600 00000 n endobj //. 0000008692 00000 n 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 . 4 Classic Track Workouts For Long Distance Runners 9 [c=c%cz07Y|zH 3!'{|9*B Third week: 45-second sprint, 60-second jog (7x) %PDF-1.6 % xref 60 minutes to 2 hrs depending on the athlete. 12 50% . You will work on balance and core strength and get your heart rate with plank exercise. startxref 0 /Transparency PDF Proven Workouts and Training Strategies for H.S. Middle Distance We are about running, faith and sharing in community to care and support others. [ Workouts can be adjusted upon your ability. 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. 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. windowHref += '? 5 >> $.' >> 0000002540 00000 n TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. Start off by taking a monthly planner and write in all the competition dates. Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). font-weight: 500; PDF 400 METER TRAINING - MileSplit %%EOF Designate that all competitions are hard training days because the athletes will go 100% in these meets. hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream Rest: 90 seconds. The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. PDF 52 Workouts, 52 Weeks, One Faster Runner - Strength Running >> Indian runs and fartleks are good ideas. What do some of the top coaches in the USA think of the ridiculous times? European Indoors Championship Day 2 Official Thread. 509 0 obj<>stream For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. Manual Focus There are really no training "secrets" hidden within these pages. 0000028639 00000 n 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). Practice Plans - Track and Field Drills & Practice Plans Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . <> } else { 0000002879 00000 n 0000024934 00000 n This was created by monitoring an 8th grader. endobj At Home Workout Plan- Middle School - PE Pull em when they look wiped. and basic bounding drills are also very good at this time of year. 222 0 obj <>stream 0000002501 00000 n Everyone . 0000010478 00000 n Tenth week: 80-second sprint, 45-second jog (8x). On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. Indian Sprints and relay races with batons if you have enough. 0000003563 00000 n font-style: normal; "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 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. Control the range however you like. In a certain area of the course, the "it" kids can tag the runners in the other direction. 0000004702 00000 n Without cell phones,texting, I pods, Internet. Sounds cruel. 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) 165 58 PDF Drills and Workouts for Beginning High Jumpers - SportsEngine h| If you time it right, it can results in some really fun kicks at the end. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. 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 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. Example 4 x mile or 8 x 1,000. Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. stream /FlateDecode R 507 18 Eighth week:. Free 2 Run 4 Life is a non-profit organization that invests in others. 7 Track Training in Middle School - SportsRec Designed using Nevark Premium. Get Started This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. startxref 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. FREE!!! 0000007494 00000 n Proven Workouts and Training Strategies for H.S. % ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I Flat roads will require a different effort than hilly trails. 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 /PageLabels ThursdayAM: 3 miles easy PM: 8 miles recovery. 0000001456 00000 n 0 endobj endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream 0000008037 00000 n 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. 70-second sprint, 45-second jog (6x) Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 10 They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. /Creator This workout . 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. 0000005874 00000 n /Title We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Hard workouts some days, a day of fun relays or games as a reward for good behavior. << 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. The other was 4x400, each at 70 seconds, this was right before I ran sub 5. 7 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. 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|> 792 ] 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.