0000021328 00000 n 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 . stream 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 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. /PageLabels 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. 0000002601 00000 n 4 0 obj 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 >> Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . 0000008930 00000 n They'll race the reps, so be sure to give rest. 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, Different paces and workouts stress your body in different ways. var windowHref = window.location.href || ''; :Xa>LD. 0 ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! R 0000028743 00000 n 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.. FridayAm: 34 miles easy PM: Hard workout+teamstretching. Powered by /FlateDecode Control the range however you like. Is it just the shoes? 0000002990 00000 n Manual Focus There are really no training "secrets" hidden within these pages. The kids run a short course -- 150 to 200 meters. Rest: jog curves of track. What was the time? 0000003236 00000 n 0000004275 00000 n 0000007494 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. } else { /Pages The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. When signaled, they explode up, sprint for a set . @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) /Contents endstream endobj 166 0 obj <> endobj 167 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/Type/Page>> endobj 168 0 obj [169 0 R 170 0 R 171 0 R 172 0 R 173 0 R 174 0 R 175 0 R 176 0 R] endobj 169 0 obj <> endobj 170 0 obj <> endobj 171 0 obj <> endobj 172 0 obj <> endobj 173 0 obj <> endobj 174 0 obj <> endobj 175 0 obj <> endobj 176 0 obj <> endobj 177 0 obj <> endobj 178 0 obj <> endobj 179 0 obj <> endobj 180 0 obj [/ICCBased 202 0 R] endobj 181 0 obj <> endobj 182 0 obj [301 0 0 0 0 0 0 160 0 0 0 0 0 0 367 524 524 524 524 0 0 0 0 0 524 0 367 0 0 0 0 0 0 611 566 598 613 536 525 0 654 278 0 0 0 761 638 674 543 0 582 481 581 0 0 852 0 0 0 0 0 0 0 0 0 525 557 460 557 537 401 502 557 307 0 504 320 830 546 537 557 0 417 405 420 557 490 744 0 493] endobj 183 0 obj <> endobj 184 0 obj [301 0 325 0 0 0 706 160 367 367 0 0 367 367 367 0 524 524 524 524 524 524 524 0 524 524 367 367 0 0 0 367 771 590 566 598 613 536 525 676 654 278 477 576 506 709 638 674 558 676 582 481 581 648 587 852 0 0 0 0 0 0 0 0 0 525 557 495 557 545 370 502 546 285 367 504 295 830 546 537 557 0 389 405 396 546 490 744 501 493 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 524] endobj 185 0 obj <> endobj 186 0 obj [301 0 391 0 0 0 0 301 0 0 0 0 0 367 367 397 586 0 0 586 586 586 0 0 0 0 367 0 0 0 0 0 0 614 0 613 632 0 0 676 678 278 0 0 0 786 0 0 583 0 624 501 685 662 0 926 0 684 0 0 0 0 0 0 0 593 0 493 593 552 410 535 562 327 0 540 320 830 562 570 599 0 447 459 438 557 552 773 0 564] endobj 187 0 obj <>stream } 0000028537 00000 n 0000022128 00000 n Pace: Start at half-marathon and progressively pick it up. Monday - Hills. %PDF-1.4 obj %PDF-1.6 % 0000010431 00000 n 0 7 - Off season is the time to develop strength and speed. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. //-->. Second week: 35-second sprint, 45-second jog (6x) European Indoors Championship Day 2 Official Thread. Mix up the genders, pair the fastest kids with the slowest kids, etc. 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! << Rest: 400m walk. stream Without cell phones,texting, I pods, Internet. In a certain area of the course, the "it" kids can tag the runners in the other direction. 0 <> 0000028639 00000 n Soccer field diagonals are a good one. 1 The booklet is an important tool for this plan and can be downloaded HERE. Normally, the "out" kid is done, but they still need to be doing a workout. 0 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. The kids get into the game of chance and cheer and groan depending on the outcome. endobj TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 0000007086 00000 n They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. Good to do while you are sitting around watching TV !. The key to a successful track and field season can be made or broken in the first 35% of the season. Middle School Distance Track Workouts - Workout Schedule Workout Schedule Here you will find useful information for your as a runner or your sun or daughter to run! trailer I only remember doing two hard track workouts. <> <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 0000001346 00000 n /Transparency Clear Consistent Choice Develop a process for you athletes to use. 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. 0000008692 00000 n We are about running, faith and sharing in community to care and support others. 0000007335 00000 n 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. This will help prevent injuries and ensure that you're able to 0 startxref 0000009248 00000 n Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . 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 After a few weeks, a long run (up to 45 minutes) is helpful. Stereotype busted yet again. 70-second sprint, 45-second jog (6x) The booklet is an important tool . ] 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. 0000000656 00000 n What kind of results can you expect from these track workouts? R an be used DAILY anytime of the year! I remember in middle school our coach have us do these workouts/games for us: 1. The risks are too high, and the stakes are far too low. 0 60 minutes to 2 hrs depending on the athlete. 0000028485 00000 n 0000028691 00000 n A good rule of thumb is 3-4 days a week of 30minutes. '4! 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. 0000008953 00000 n We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 0 Get Started Visit our moderation dashboard to view statistics on our moderating activity. At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. windowHref = windowHref.replace(/'/g, "%27"); Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. 0000005191 00000 n 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 { Ninth week: 75-second sprint, 30-second jog (7x) 1s:QW,{A-B+8j&j 0000002218 00000 n 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~ The specific tagging area is so that the "it" kids have to hustle to get in that area. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0 /MediaBox Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) %%EOF 0000028383 00000 n FREE!!! Distance learning: at home game/activity ideas! Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. Team leaders per group will be helpful. /Group We review 100% of reports submitted. 0000005874 00000 n I only remember doing two hard. /JavaScript =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. By posting you acknowledge that you have read and abide by our. The small space makes them do short litle sprints. 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. 0 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 Mn6Q|:8WjYRS#/?)~, if (windowHref.indexOf('?') } Flat roads will require a different effort than hilly trails. $.' We play the game a few times. and basic bounding drills are also very good at this time of year. R SLRDL . 0000001810 00000 n Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source. %PDF-1.5 The same is true for a track workout as opposed to a fartlek over rolling terrain. This is where you would warm up for six minutes, run all out for three minutes, and rest for 6 minutes, we would usually do only 2 of these). You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. Vary up your relays. Components of a Successful Middle-Distance Plan Here are the components of the training plan I'll have you do: #1) Speed Zone workouts I mentioned these above as well. 612 0000009395 00000 n xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ ); 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. Powered by WordPress. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. Discus School (Release & Power Pos.) 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! R 8 >> Create your own unique website with customizable templates. //