<< They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. << 0 Visit our moderation dashboard to view statistics on our moderating activity. Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. Flat roads will require a different effort than hilly trails. 1 0 obj % 0000028743 00000 n xMk@@=vf$9NRn+! 1Md*$r,gCHgH %&c# k8Q/UuQWo-Gnt@jBRLrbGdR: *wF,c9=qL+l$M%'F&)r]zwmz7qt-/i^[ Vs?$OM6($e]p^$t$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 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. 0000028331 00000 n Start off by taking a monthly planner and write in all the competition dates. The key to a successful track and field season can be made or broken in the first 35% of the season. 8 Indian runs and fartleks are good ideas. /Type 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. See information about Hips circuit below for some good stretches. /CS xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- Since the race occurs around your VO2max pace, you must improve your VO2max. 0000028279 00000 n 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. R jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream Spin a 3 and you run 300m. 0000000016 00000 n <>>> All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. stream <> . //