( M i d d l e S c h o o l T r a c k P r o g r a m) Discus School (Release & Power Pos.) xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- The risks are too high, and the stakes are far too low. /Length Create your own unique website with customizable templates. 0000028175 00000 n Sounds cruel. In a certain area of the course, the "it" kids can tag the runners in the other direction. 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 { 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. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. 509 0 obj<>stream if (windowHref.indexOf('?') We play the game a few times. 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 One was a small ladder, 300-500-800-500-300. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. 0000028587 00000 n '; 3 0 obj stream 0000001346 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. obj Middle school is not the time to engage in extreme training practices to improve your sprint speed. 0000028691 00000 n <> At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 3 } xref I looked through the archived results and found some middle school links from over a year ago but nothing recent. This was created by monitoring an 8th grader. 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. Provide context for this post report if relevant. ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I What kind of results can you expect from these track workouts? 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 0000002790 00000 n url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0000010282 00000 n /St I only remember doing two hard track workouts. Powered by WordPress. R 60 minutes to 2 hrs depending on the athlete. 0000028383 00000 n ",#(7),01444'9=82. Track & Field Coach Downers Grove South High School [email protected] 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): Example 4 x mile or 8 x 1,000. But it's a good start for many younger runners like I was. 0000000656 00000 n 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. 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.. ,eR. See information about Hips circuit below for some good stretches. Sometimes we play "Devil-Take-the-Hindmost". What was the time? Ninth week: 75-second sprint, 30-second jog (7x) R set 2 . << By posting you acknowledge that you have read and abide by our. //