0000003710 00000 n >> Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. and basic bounding drills are also very good at this time of year. I like to have the kids do a running and stretching warm-up. Hill Running (and/or "stadiums") can also help buildStrength. 7 0 obj endobj "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 0000008037 00000 n 9 0 obj By varying those stresses, you're not relying on the same muscle groups at all times. The latest running news, sent to your inbox weekly. Example 4 x mile or 8 x 1,000. The booklet is an important tool . 5 0 obj By posting you acknowledge that you have read and abide by our. %PDF-1.4 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 if (windowHref.indexOf('?') You will work on balance and core strength and get your heart rate with plank exercise. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. /S 0 } Rest: jog curves of track. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. <> Workout 8 - 4 x 4:00. 0000010282 00000 n ( M i d d l e S c h o o l T r a c k P r o g r a m) font-style: normal; Next . 0000021328 00000 n stream B"B!+Xj@RH& Op6vYg^ldApb bm4/ JFIF ` ` C %%EOF bump again. Pace: Start at half-marathon and progressively pick it up. TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 0000028383 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 { This workout . endobj /Names /CS 6 0 obj 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. Middle school is not the time to engage in extreme training practices to improve your sprint speed. Powered by WordPress. "    " + 0000003236 00000 n %PDF-1.4 % 0000005874 00000 n Fifth week:. x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ 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. FREE!!! 0000028175 00000 n WLFC/'A'= ?^XFp =?y'?K>`1. //