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hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream 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 /Outlines 0000003067 00000 n 0000028485 00000 n In a certain area of the course, the "it" kids can tag the runners in the other direction. << 2 0 obj Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) Ninth week: 75-second sprint, 30-second jog (7x) Mix up the genders, pair the fastest kids with the slowest kids, etc. We play the game a few times. 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 0 TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. 7 0 obj Eighth week:. Keep them busy and keep it short and sweet. 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~ obj 0000002301 00000 n 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. /Type Hard workouts some days, a day of fun relays or games as a reward for good behavior. Next . We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. Will require a bit of work on your end, but set a distance and start the slowest kid first. } else { endobj /Annots If you time it right, it can results in some really fun kicks at the end. << } R 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 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). The "it" kids group grows quickly. 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. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? 0 70-second sprint, 45-second jog (6x) Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. 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. <>>> 0000028331 00000 n an be used DAILY anytime of the year! 0000004275 00000 n windowHref = windowHref.replace(/'/g, "%27"); 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. Designate that all competitions are hard training days because the athletes will go 100% in these meets. 0000006619 00000 n Pace: Start at half-marathon and progressively pick it up. 0000021328 00000 n /Pages Fifth week:. 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. 0000007255 00000 n 0000002790 00000 n The key to a successful track and field season can be made or broken in the first 35% of the season. 0000002071 00000 n endobj Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. 3 Plyometric training is also a good way to get into top shape. obj windowHref += '? endobj Track Drill Sheet Common Exercises 6 x 500m @ race pace. 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) - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. 9 Different paces and workouts stress your body in different ways. 612 They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. ThursdayAM: 3 miles easy PM: 8 miles recovery. Rest: 400m walk. Rest: 30s between each. 0000010282 00000 n If a runner is tagged then they sit down and wait until you say everyone's in. 60 minutes to 2 hrs depending on the athlete. Middle school is not the time to engage in extreme training practices to improve your sprint speed. 0000004900 00000 n 1 0 obj Is it just the shoes? Clear Consistent Choice Develop a process for you athletes to use. 0000028433 00000 n "With the increase from rep to rep here, bump it up only about .2 to .3 each time. Run how you feel. 0 0000001876 00000 n if (windowHref.indexOf('?') << 0000002701 00000 n endobj @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. 5. Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk just started middle school track today for the distance kids. } else { Start off by taking a monthly planner and write in all the competition dates. Designed using Nevark Premium. 75 meter all out sprints with little rest (30 seconds), did about 10 of these, they got pretty tiring, when I was only 11 years old, I thought I was going to die or something! After looking back on it, these workouts were easy as shit. Have the students do two sets of six reps of each exercise. endobj Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 0 ); document.addEventListener('DOMContentLoaded', function() { obj /Parent Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. I only remember doing two hard track workouts. 0000004089 00000 n << xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ 0000028279 00000 n /Group B"B!+Xj@RH& Op6vYg^ldApb bm4/ 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. JFIF ` ` C <> Distance learning: at home game/activity ideas! /Title /FlateDecode By varying those stresses, you're not relying on the same muscle groups at all times. The risks are too high, and the stakes are far too low. - Off season is the time to develop strength and speed. We review 100% of reports submitted. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. >> endobj Warm-up Before you begin your workout, make sure you warm up properly. '; 9 0 obj Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . 6 0000003067 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. endobj Hill Running (and/or "stadiums") can also help buildStrength. Thats right! The booklet is an important tool for this plan and can be downloaded HERE. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Stereotype busted yet again. <> 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. 2023 LetsRun.com, LLC. /Names Hill Running (and/or "stadiums") can also help build Strength. FridayAm: 34 miles easy PM: Hard workout+teamstretching. 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 startxref Add in plyometric exercises twice per week while allowing two days off in between each one. 0000000016 00000 n 0000027184 00000 n I looked through the archived results and found some middle school links from over a year ago but nothing recent. 0000007049 00000 n 0000001625 00000 n 507 18 I ran sub 5 in middle school. 1 Get Started 792 Tenth week: 80-second sprint, 45-second jog (8x). ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! Vary up your relays. FREE!!! Manual Focus There are really no training "secrets" hidden within these pages. /Length 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 /Contents 0 Flat roads will require a different effort than hilly trails. 0000001810 00000 n Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) 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. R 0000027138 00000 n Normally, the "out" kid is done, but they still need to be doing a workout. 0000008037 00000 n Leave the password field blank to post anonymously. The specific tagging area is so that the "it" kids have to hustle to get in that area. 0000003796 00000 n 1. Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. [cWC_6!occewLFOeX35G-TVH1*_Mpj The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. 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. } 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? See information about Hips circuit below for some good stretches. . Proven Workouts and Training Strategies for H.S. 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. 0000003710 00000 n 5 0 obj h| 12 50% . Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. /DeviceRGB The booklet is an important tool . 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. . You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& 0000022128 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 . 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 { 0000024934 00000 n } 0000004702 00000 n Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when /PageLabels 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. /Page 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 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. /D 1 Also running "long" 10-25 minutes once a week is good! set 2 . 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 . A lot of kids will want to improve the next time you do it. 1s:QW,{A-B+8j&j 0000002540 00000 n obj /St 200hard 200 easy. Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. %%EOF By posting you acknowledge that you have read and abide by our. Rest: jog curves of track. Here are a few workouts you can try: 1. 507 0 obj<> endobj /MediaBox 0000007494 00000 n Sounds cruel. Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. Without cell phones,texting, I pods, Internet. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] font-style: normal; 0 Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. ] 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. 0000028175 00000 n endobj $.' endstream We paly for about 15 minutes. What kind of results can you expect from these track workouts? //-->. Free 2 Run 4 Life is a non-profit organization that invests in others. R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= Example 4 x mile or 8 x 1,000. 0000002401 00000 n Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. ?#zg9ans#u}I5m9z.i&HL@wl] Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. The kids tagged and the last to cross the line are the "it" kids. Sit up is a great workout to strengthen and tone the abdominal muscles. 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! 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 <> The kids run a short course -- 150 to 200 meters. 0000003600 00000 n if (document.readystate === 'complete') { endobj R 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. OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. 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. 0000002990 00000 n They'll race the reps, so be sure to give rest. 1 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. 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. The 800m start line. Most days we would run 20-25 minutes. <<59e838ba1f7f594a9c4f14068fb381c0>]>> A good rule of thumb is 3-4 days a week of 30minutes. 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.. 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). %PDF-1.4 Third week: 45-second sprint, 60-second jog (7x) font-weight: 500; 0 /Creator Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . 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. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. Since the race occurs around your VO2max pace, you must improve your VO2max. 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) . bump again. 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. 165 58 Technical jumping form can be perfected later in the season. This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. WLFC/'A'= ?^XFp =?y'?K>`1. 0 0000001109 00000 n 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, 0000003563 00000 n Sixth week. I ran sub 5 in middle school. if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { 3 0 obj 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. 0000027085 00000 n set 3 ; set 4 . 0000007695 00000 n 222 0 obj <>stream > -1) { The same is true for a track workout as opposed to a fartlek over rolling terrain. ] All rights reserved. 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. Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. 10 It was hard as hell. 2. /JavaScript 0000004457 00000 n 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 0000002973 00000 n 0 0 Distance Learning Daily Fitness Challenges. 5 Workouts can be adjusted upon your ability. 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. Jog the sides and push the diagonals for X number of minutes. R <> stream Discus School (Release & Power Pos.) Middle Workout Day One ; set 1 . Second week: 35-second sprint, 45-second jog (6x) 0000028537 00000 n Mn6Q|:8WjYRS#/?)~, 0000002762 00000 n 0000009395 00000 n 0000005191 00000 n The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. font-family: SQMarket-Medium; x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ endobj Team leaders per group will be helpful. 0000000921 00000 n 0000002601 00000 n The last person to complete the lap is out. What do some of the top coaches in the USA think of the ridiculous times? >> Pull em when they look wiped. When signaled, they explode up, sprint for a set . 0000010478 00000 n The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. 0000007335 00000 n 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. What was the time? /Transparency Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 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 . Or is something else going on? 0000028383 00000 n Everyone . Figure out the handicap and start your next slowest, then third, etc. endobj >> <>>> Fourth week: 50-second sprint, 45-second jog (8x) 7 0000027600 00000 n 6 0 obj Combined with 4000 meters of slower . 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. 0000028639 00000 n stream WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. But it's a good start for many younger runners like I was. jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream 0000008930 00000 n trailer Shot Put School Quadrathalon Baseline Test Weight Program Intro. HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. anything else? /Nums } R 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 manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. 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 xref 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. 0000028587 00000 n Thursday - Recovery Run (60 minutes) Soccer field diagonals are a good one. /Type 4 R Then do a short, short workout. <> windowHref += '&'; xbbe`b``3 1 Women's Middle and Long Distance Track Coach at Cherry Creek HS. Indian Sprints and relay races with batons if you have enough. >> Home workout plan for ten week: MONDAY. 4 0 obj 0000003396 00000 n At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. xref url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), %PDF-1.4 % 0000002218 00000 n The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). 0000009248 00000 n Spin a 3 and you run 300m. SLRDL . Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 11 0 obj Once the runners pass, they have to continue doing the course backward to the start. << 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. "" . Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); >> Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. <]>> Note: You can heat in different ways, you just have to find your favorite.