/Creator Workouts can be adjusted upon your ability. Here you will find useful information for your as a runner or your sun or daughter to run! Keep them busy and keep it short and sweet. 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. We are about running, faith and sharing in community to care and support others. You can heat in different ways, you just have to find your favorite. The specific tagging area is so that the "it" kids have to hustle to get in that area. > -1) { JFIF ` ` C <> "    " + << 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. The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. endobj font-style: normal; Mn6Q|:8WjYRS#/?)~, Once the runners pass, they have to continue doing the course backward to the start. R PDF Track Workouts - 40speed.com Clear Consistent Choice Develop a process for you athletes to use. <> =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? 0000028537 00000 n anything else? Normally, the "out" kid is done, but they still need to be doing a workout. endobj /Type 165 58 0000002790 00000 n Sometimes we play "Devil-Take-the-Hindmost". ( M i d d l e S c h o o l T r a c k P r o g r a m) M. Different paces and workouts stress your body in different ways. 0000004089 00000 n 0000002701 00000 n Sixth week. R 0000027440 00000 n x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ obj Powered by jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream Most days we would run 20-25 minutes. Discus School (Release & Power Pos.) /Outlines 0 6 Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. '4! Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. endobj 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. The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. 2023 LetsRun.com, LLC. /St 0000001625 00000 n if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { Mix up the genders, pair the fastest kids with the slowest kids, etc. /MediaBox 0000028227 00000 n 1. they post, and view their posts in one place. } 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. Sit up is a great workout to strengthen and tone the abdominal muscles. 1 /Filter 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. A good rule of thumb is 3-4 days a week of 30minutes. The small space makes them do short litle sprints. 0000001876 00000 n 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.

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