Flat roads will require a different effort than hilly trails. Sit up is a great workout to strengthen and tone the abdominal muscles. 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 The key to a successful track and field season can be made or broken in the first 35% of the season. 5 Those "out" kids then are "it" and have to do the course backwards. Designate that all competitions are hard training days because the athletes will go 100% in these meets. 0000005191 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. PDF Training Cycles for High School Middle to Long Distance Runners 0000006619 00000 n 0000000656 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. 1 ",#(7),01444'9=82. 0000003396 00000 n 0000028691 00000 n /Group Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . You will work on balance and core strength and get your heart rate with plank exercise. 0000002790 00000 n /Length 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. 0 JFIF ` ` C Create your own unique website with customizable templates. 0000002701 00000 n endobj Add in plyometric exercises twice per week while allowing two days off in between each one. 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. Middle Distance Training (800, 1500, Mile, Steeplechase) Track Training in Middle School - SportsRec The rest factor is generally kept short-usually 2 to 3 minutes. % TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. ,eR. A lot of kids will want to improve the next time you do it. %%EOF Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk //