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 . 0000002218 00000 n 0000027085 00000 n endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream 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 Note: Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . 2. stream /Title windowHref += '&'; The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Control the range however you like. Sounds cruel. 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 0 0000007695 00000 n Most days we would run 20-25 minutes. They'll race the reps, so be sure to give rest. M. Will require a bit of work on your end, but set a distance and start the slowest kid first. 0000028383 00000 n they post, and view their posts in one place. Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. 0000027440 00000 n 0000002990 00000 n 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. 0000028331 00000 n 60-second sprint, 45-second jog (6x) Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. 0000007049 00000 n /Names "With the increase from rep to rep here, bump it up only about .2 to .3 each time. Thursday - Recovery Run (60 minutes) Different paces and workouts stress your body in different ways. 0000001346 00000 n Then do a short, short workout. A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. Get Started 0000028175 00000 n The kids run a short course -- 150 to 200 meters. /Type 0000008953 00000 n R Combined with 4000 meters of slower . 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. 55-second sprint, 30-second jog (7x) Provide context for this post report if relevant. Fourth week: 50-second sprint, 45-second jog (8x) 0000009395 00000 n 0000000656 00000 n 0000024934 00000 n 0 4 6 ); 0 bump again. 0 The latest running news, sent to your inbox weekly. We review 100% of reports submitted. 7 0 obj 0 /FlateDecode WLFC/'A'= ?^XFp =?y'?K>`1. windowHref += '? ] Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 507 0 obj<> endobj 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 Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? 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 was created by monitoring an 8th grader. We paly for about 15 minutes. This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. 0000005190 00000 n In a certain area of the course, the "it" kids can tag the runners in the other direction. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. Next . 0000007255 00000 n 2 ?#zg9ans#u}I5m9z.i&HL@wl] Rest: 400m walk. 0000022128 00000 n /Group Rest: 90 seconds. R endobj Have the students do two sets of six reps of each exercise. /Catalog Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Everyone . 0000027600 00000 n %PDF-1.5 Sixth week. 10 font-family: SQMarket-Medium; endobj Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk and basic bounding drills are also very good at this time of year. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0000003600 00000 n 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. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); << Those "out" kids then are "it" and have to do the course backwards. 0000028227 00000 n . You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. 507 18 <<59e838ba1f7f594a9c4f14068fb381c0>]>> 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. Without cell phones,texting, I pods, Internet. >> Mix up the genders, pair the fastest kids with the slowest kids, etc. 6. Here is the breakdown of his sample week: Sunday - Long run. A good rule of thumb is 3-4 days a week of 30minutes. 0000007494 00000 n Use the event specific workout links below to help train the right energy system and maximize your potential in your events. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 "" Hill Running (and/or "stadiums") can also help buildStrength. 0000007086 00000 n Rest: jog curves of track. /Resources 9 0 obj 0000004275 00000 n At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Tenth week: 80-second sprint, 45-second jog (8x). By varying those stresses, you're not relying on the same muscle groups at all times. The small space makes them do short litle sprints. 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. Once the runners pass, they have to continue doing the course backward to the start. . 0000002701 00000 n Designed using Nevark Premium. << 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.. 2023 LetsRun.com, LLC. Ninth week: 75-second sprint, 30-second jog (7x) << R endobj 0000028537 00000 n Leave the password field blank to post anonymously. Cardio Conditioning 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 This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. The specific tagging area is so that the "it" kids have to hustle to get in that area. %PDF-1.6 % an be used DAILY anytime of the year! Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) 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). 0000001109 00000 n Team leaders per group will be helpful. /Contents 0000003396 00000 n 0000028639 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): startxref By posting you acknowledge that you have read and abide by our. Middle Workout Day One ; set 1 . Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. 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. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 0000010478 00000 n obj The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 1 0 obj Stereotype busted yet again. 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. 165 0 obj <> endobj Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . Indian runs and fartleks are good ideas. 0000009248 00000 n 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 << Clear Consistent Choice Develop a process for you athletes to use. 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. <>>> xbbe`b``3 1 /Parent just started middle school track today for the distance kids. 0000008930 00000 n I ran sub 5 in middle school. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. windowHref = windowHref.replace(/'/g, "%27"); ",#(7),01444'9=82. /D %PDF-1.4 % 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. > -1) { 200hard 200 easy. Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. << Anyone else heard this? This was created by monitoring an 8th grader. Here you will find useful information for your as a runner or your sun or daughter to run! OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. % endstream Run how you feel. Rest: 30s between each. << 0000004900 00000 n 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. Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. } What kind of results can you expect from these track workouts? ThursdayAM: 3 miles easy PM: 8 miles recovery. 0000002501 00000 n src: The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. /MediaBox 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. Be sure to follow the prescribed distances and recoveries for best results. Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. Spin a 3 and you run 300m. 0000002790 00000 n At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . if (windowHref.indexOf('?') 0000021328 00000 n Manual Focus There are really no training "secrets" hidden within these pages. 0000005874 00000 n Technical jumping form can be perfected later in the season. >> 0000004702 00000 n Fifth week:. xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- 2 0 obj 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. 3 0 obj JFIF ` ` C Start off by taking a monthly planner and write in all the competition dates. Third week: 45-second sprint, 60-second jog (7x) The last person to complete the lap is out. Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when 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. It was hard as hell. Seventh week:. %%EOF 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~ 9 After looking back on it, these workouts were easy as shit. ,eR. Have your athlete start flat on their stomach, kneel, cross-legged, on back, tuck and roll, push-up position, two-point, two-point deep crouch. <> if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { Eighth week:. 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. /DeviceRGB 0 After a few weeks, a long run (up to 45 minutes) is helpful. 0000010282 00000 n 0000003563 00000 n Designate that all competitions are hard training days because the athletes will go 100% in these meets. Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 70-second sprint, 45-second jog (6x) Normally, the "out" kid is done, but they still need to be doing a workout. 0000000016 00000 n endobj SLRDL . 0000028279 00000 n Workouts can be adjusted upon your ability. 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 . Create your own unique website with customizable templates. I looked through the archived results and found some middle school links from over a year ago but nothing recent. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 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
Lambert Funeral Home Obituaries Parkersburg, Wv, Articles M