0000004457 00000 n A good rule of thumb is 3-4 days a week of 30minutes. /Parent Also running "long" 10-25 minutes once a week is good! 0000002790 00000 n x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ bump again. [ 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. Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. 0000002973 00000 n Have the students do two sets of six reps of each exercise. Combined with 4000 meters of slower . 0000009395 00000 n Once the runners pass, they have to continue doing the course backward to the start. Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. << 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. STARS Participation Rubric. 0000002762 00000 n [cWC_6!occewLFOeX35G-TVH1*_Mpj windowHref = windowHref.replace(/'/g, "%27"); xref Indian runs and fartleks are good ideas. %PDF-1.6 % B"B!+Xj@RH& Op6vYg^ldApb bm4/ 0000003396 00000 n . 0000002501 00000 n //