<< Women's Middle and Long Distance Track Coach at Cherry Creek HS. 0000008037 00000 n 8 If a runner is tagged then they sit down and wait until you say everyone's in. Fourth week: 50-second sprint, 45-second jog (8x) /CS url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); Free 2 Run 4 Life is a non-profit organization that invests in others. Sit up is a great workout to strengthen and tone the abdominal muscles. /Catalog <> Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. :Xa>LD. 1 0 obj endobj Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. /Type 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 The latest running news, sent to your inbox weekly. Powered by WordPress. Middle School Distance Track Workouts - Workout Schedule - Weebly The booklet is an important tool . Control the range however you like. << h| 0000001109 00000 n 165 0 obj <> endobj Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. endobj 9 0 obj Vary up your relays. src: Home workout plan for ten week: MONDAY. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 0000003710 00000 n Everyone . SLRDL . Shot Put School Quadrathalon Baseline Test Weight Program Intro. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. Then play a game. [ }); Flat roads will require a different effort than hilly trails. endobj PDF Drills and Workouts for Beginning High Jumpers - SportsEngine 792 R 0000028691 00000 n 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 All rights reserved. A good rule of thumb is 3-4 days a week of 30minutes. >> 6-3-6 workout (if you were a good runner, you would do 6-6-6). /St endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream We review 100% of reports submitted. 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. 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). 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 0000001346 00000 n PDF 100m Hurdle Workouts & Drills Rest: 30s between each. } else { Eighth week:. <> 0000004275 00000 n 0000002301 00000 n 0000028383 00000 n ] 0000003563 00000 n PDF 400 METER TRAINING - MileSplit Discus School (Release & Power Pos.) 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. if (windowHref.indexOf('?') 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. Middle Distance Training (800, 1500, Mile, Steeplechase) 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) 0000028279 00000 n ,eR. WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. //-->. Combined with 4000 meters of slower . Mile Training Plan | How to Run Your Fastest Mile - Runner's World TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. //