h| 0000028331 00000 n 0 WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. 0000007086 00000 n PDF 52 Workouts, 52 Weeks, One Faster Runner - Strength Running TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). PDF 800 and 1600 Meter Training and Racing - SportsEngine STARS Participation Rubric. 0000004702 00000 n 55-second sprint, 30-second jog (7x) At Home Workout Plan- Middle School - PE We review 100% of reports submitted. Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when 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 Hard workouts some days, a day of fun relays or games as a reward for good behavior. <> ThursdayAM: 3 miles easy PM: 8 miles recovery. font-style: normal; 0 At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 1 Good to do while you are sitting around watching TV !. 0 Run how you feel. ",#(7),01444'9=82. 0000010478 00000 n endobj Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 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 . 8 Sprint Workouts to Make You Faster - Best Speed Running Plans 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~ >> Monday - Hills. /FlateDecode Or is something else going on? 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 bump again. PDF Proven Workouts and Training Strategies for H.S. Middle Distance 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 { PDF Sprint Training - SportsEngine 5 0 obj When signaled, they explode up, sprint for a set . 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! Flat roads will require a different effort than hilly trails. Provide context for this post report if relevant. ,eR. 0000002879 00000 n << Jog the sides and push the diagonals for X number of minutes. Tenth week: 80-second sprint, 45-second jog (8x). 0000001346 00000 n ?#zg9ans#u}I5m9z.i&HL@wl] 2. 0000004275 00000 n endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream 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. 792 Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School jfaust2@cherrycreekschools.org Track Success at Cherokee Trail High School-In 13 years of being a varsity program, the CTHS Boys Track Program has -won 7 League Championships -finished in the top 7 at the State Championship nine times -won 2 State Championships Use the event specific workout links below to help train the right energy system and maximize your potential in your events. /Outlines 6-3-6 workout (if you were a good runner, you would do 6-6-6). 0000007695 00000 n We are about running, faith and sharing in community to care and support others. trailer Example 4 x mile or 8 x 1,000. Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 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. 5. 6 0 obj FREE!!! Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk 0000002601 00000 n 0000005874 00000 n 7 By posting you acknowledge that you have read and abide by our. 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. 7 0 obj 0 0000008692 00000 n //