endobj R B"B!+Xj@RH& Op6vYg^ldApb bm4/ %PDF-1.6 % The rest factor is generally kept short-usually 2 to 3 minutes. 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 0000027440 00000 n $.' Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! 0000002301 00000 n If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. 6. 0000022128 00000 n 0000028587 00000 n SLRDL . 612 0000028743 00000 n This hybrid workout is called the 6-5-4-3-2 work session because the demanding aspect of the unit are run at those distances - 600 meters, 500 meters, 400 meters, 300 meters and 200 meters. The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). This will help prevent injuries and ensure that you're able to Ninth week: 75-second sprint, 30-second jog (7x) 2 Then do a short, short workout. Free 2 Run 4 Life is a non-profit organization that invests in others. Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 0000008037 00000 n Workouts can be adjusted upon your ability. Women's Middle and Long Distance Track Coach at Cherry Creek HS. 0 /S endstream FridayAm: 34 miles easy PM: Hard workout+teamstretching. The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. >> hTmk0+}Yx -4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM 0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ endstream endobj 508 0 obj<>>>/LastModified(D:20040701103743)/MarkInfo<>>> endobj 510 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>/StructParents 0>> endobj 511 0 obj<> endobj 512 0 obj<> endobj 513 0 obj<> endobj 514 0 obj<> endobj 515 0 obj<> endobj 516 0 obj<>stream <<59e838ba1f7f594a9c4f14068fb381c0>]>> TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. . I ran sub 5 in middle school. hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. Middle School Distance Track Workouts - Workout Schedule Workout Schedule Here you will find useful information for your as a runner or your sun or daughter to run! When signaled, they explode up, sprint for a set . 8 The booklet is an important tool . HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. Soccer field diagonals are a good one. Sixth week. if (document.readystate === 'complete') { >> . >> 12 50% . 0000028485 00000 n I only remember doing two hard. bump again. Different paces and workouts stress your body in different ways. 0000007855 00000 n The same is true for a track workout as opposed to a fartlek over rolling terrain. 0000003796 00000 n } %PDF-1.5 ?#zg9ans#u}I5m9z.i&HL@wl] >> 0 Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. Train event specific. After a few weeks, a long run (up to 45 minutes) is helpful. Pull em when they look wiped. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); Manual Focus There are really no training "secrets" hidden within these pages. Seventh week:. 0000028331 00000 n This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. trailer The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. This was created by monitoring an 8th grader. 0000001625 00000 n 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) It was hard as hell. //-->. 5. endobj 0000001810 00000 n Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). /JavaScript Eighth week:. endstream /Outlines Use the event specific workout links below to help train the right energy system and maximize your potential in your events. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 5 0 obj Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. ( G o o g l e S h e e t s) 3 0 obj %PDF-1.4 0000003600 00000 n - Off season is the time to develop strength and speed. 0000002790 00000 n JFIF ` ` C 7 0 obj ThursdayAM: 3 miles easy PM: 8 miles recovery. 0000028433 00000 n After looking back on it, these workouts were easy as shit. stream Jog the sides and push the diagonals for X number of minutes. 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. Shot Put School Quadrathalon Baseline Test Weight Program Intro. 0000002540 00000 n I looked through the archived results and found some middle school links from over a year ago but nothing recent. ,eR. 0000027085 00000 n Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. 0000003396 00000 n Does anyone have any other ideas or links for cool ideas/ fun games for middle school boys and girls to participate in to livin up practice? >> 0000002071 00000 n Also running "long" 10-25 minutes once a week is good! 0000005191 00000 n 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. 0000007494 00000 n They'll race the reps, so be sure to give rest. We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Create your own unique website with customizable templates. Provide context for this post report if relevant. <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> " " + 0 If you time it right, it can results in some really fun kicks at the end. xref FREE!!! R Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. 55-second sprint, 30-second jog (7x) 0000008953 00000 n Is it just the shoes? Fourth week: 50-second sprint, 45-second jog (8x) 0000002990 00000 n Hard workouts some days, a day of fun relays or games as a reward for good behavior. Training Middle Distance Runners is without question a challenging, complex, but rewarding part of any Track coach's duties.The nature of the events is such that the athlete has to bring so many ingredients into their quest for excellence - strength, speed, endurance, tenacity, concentration, toughness, confidence, and the willingness to work on these attributes. 0000007255 00000 n Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. endobj 0 509 0 obj<>stream 0000001109 00000 n url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), 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 x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ 0000000656 00000 n WLFC/'A'= ?^XFp =?y'?K>`1. /Title The specific tagging area is so that the "it" kids have to hustle to get in that area. 75 meter all out sprints with little rest (30 seconds), did about 10 of these, they got pretty tiring, when I was only 11 years old, I thought I was going to die or something! Distance learning: Mindfulness and Meditation, Distant learning: at home workout resources (for parents and kids), How to support kids and teens during pandemic, Information for Parents about Exercise and Healthy Habits, Middle School Extra Credit: Sports Trivia, Ms. Tsagalakis P.E. WAL$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 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. I remember in middle school our coach have us do these workouts/games for us: 1. Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) STARS Participation Rubric. /CS On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. 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): Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk if (windowHref.indexOf('?') Then play a game. 0000028537 00000 n Proven Workouts and Training Strategies for H.S. 0 The booklet is an important tool for this plan and can be downloaded HERE. What kind of results can you expect from these track workouts? But it's a good start for many younger runners like I was. 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 << 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. 7 Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. 0 As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. 65-second sprint, 60-second jog (5x) 0 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, '4! R 165 58 A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. [ >> 0000004275 00000 n R Have the students do two sets of six reps of each exercise. 0000028227 00000 n The kids tagged and the last to cross the line are the "it" kids. R /Group Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. /FlateDecode << Designate that all competitions are hard training days because the athletes will go 100% in these meets. /Type Most days we would run 20-25 minutes. 0000003236 00000 n '; <]>> <> 0 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. 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 endobj %PDF-1.4 % 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. endobj 90 Minute Middle Distance Practice Plan RequirementsTrackTeam Warmup (15 Minutes) Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Continue Reading 60 Minute Triple Jump Practice Plan 0000002218 00000 n Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. /PageLabels [c=c%cz07Y|zH 3!'{|9*B 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 :Xa>LD. 0000024934 00000 n endobj I ran sub 5 in middle school. The kids get into the game of chance and cheer and groan depending on the outcome. endobj Those "out" kids then are "it" and have to do the course backwards. 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. The key to a successful track and field season can be made or broken in the first 35% of the season. Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 2023 LetsRun.com, LLC. The other was 4x400, each at 70 seconds, this was right before I ran sub 5. We paly for about 15 minutes. 0000007086 00000 n Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. By posting you acknowledge that you have read and abide by our. 8 0 obj Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. 792 The latest running news, sent to your inbox weekly. << 0000005190 00000 n I only remember doing two hard track workouts. Most days we would run 20-25 minutes. /Resources You will work on balance and core strength and get your heart rate with plank exercise. /Parent } 0000008930 00000 n an be used DAILY anytime of the year! Control the range however you like. This workout . endobj Second week: 35-second sprint, 45-second jog (6x) 0000028175 00000 n The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. The risks are too high, and the stakes are far too low. The 800m start line. 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. /Names h| Pace: Start at half-marathon and progressively pick it up. 7 0 0000002601 00000 n font-style: normal; In a certain area of the course, the "it" kids can tag the runners in the other direction. 4 0 xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- anything else? endobj 6 Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. 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 } else { The "it" kids group grows quickly. 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. 0000003067 00000 n 0000004089 00000 n Or is something else going on? 0000007695 00000 n At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. We play the game a few times. 165 0 obj <> endobj WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. Flat roads will require a different effort than hilly trails. ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { 0000006619 00000 n European Indoors Championship Day 2 Official Thread. Everyone . We are about running, faith and sharing in community to care and support others. A lot of kids will want to improve the next time you do it. R obj Mix up the genders, pair the fastest kids with the slowest kids, etc. 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. Runners have to do short sprints at a few times -- getting away from taggers and at the end when they don't want to be last. Spin a 3 and you run 300m. 0 300 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.. Thats right! 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. obj 0000028691 00000 n 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. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. 0000027184 00000 n Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. /Nums Good to do while you are sitting around watching TV !. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] All rights reserved. Hill Running (and/or "stadiums") can also help build Strength. This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. Track Star USA is committed to helping all track and field athletes and understands how difficult it is to come across free and unique track workouts. Spin a 6 and the group goes 600m. 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. TUESDAY. Here are a few workouts you can try: 1. Handicapped races. Tenth week: 80-second sprint, 45-second jog (8x). /Catalog The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 0000010431 00000 n Distance learning: at home game/activity ideas! 0000004900 00000 n /Length We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. Rest: 90 seconds. /S 0000021328 00000 n After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. Discus School (Release & Power Pos.) } 0000002401 00000 n startxref 0000002973 00000 n Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace - 2 sec (if mile pace is 5:00 - 73 seconds) . 0000004457 00000 n 6-3-6 workout (if you were a good runner, you would do 6-6-6). h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) Indian runs and fartleks are good ideas. set 2 . 0 Rest: 30s between each. [cWC_6!occewLFOeX35G-TVH1*_Mpj Run how you feel. If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. just started middle school track today for the distance kids. /D <> /Transparency 0000002762 00000 n xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F N2,* Lz$axp 0vM:] cB,C viv [qC?$/a: S\ /Annots font-family: SQMarket-Medium; Regular performance will help you run faster and improve your flexibility. 0000005874 00000 n 1s:QW,{A-B+8j&j <> Note: obj <> 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). Workouts can be adjusted upon your ability. 3 5 }); Start off by taking a monthly planner and write in all the competition dates. Rest: 400m walk. 0 The small space makes them do short litle sprints. endobj Z,EL4X8*f +EQB7RNXq_O Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. kE|w.R-[+n. src: 9 0 obj 0 The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. endobj ( M i d d l e S c h o o l T r a c k P r o g r a m) Cardio Conditioning Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. >> What do some of the top coaches in the USA think of the ridiculous times? R Vary up your relays. Distance Learning Daily Fitness Challenges. 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). jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream set 3 ; set 4 . 0000000016 00000 n 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. =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? 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. Team leaders per group will be helpful. Powered by 0000002501 00000 n >> They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. 0000009395 00000 n This was created by monitoring an 8th grader. 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 {
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