0000007086 00000 n 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. % 9 0 obj Designed using Nevark Premium. 70-second sprint, 45-second jog (6x) 0000001625 00000 n endstream Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk See information about Hips circuit below for some good stretches. an be used DAILY anytime of the year! Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 507 0 obj<> endobj Will require a bit of work on your end, but set a distance and start the slowest kid first. Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . ] %PDF-1.6 % They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. Middle Workout Day One ; set 1 . Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). 1 0 obj <> Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 1 endobj Technical jumping form can be perfected later in the season. 0000000656 00000 n 5 0000003396 00000 n Cardio Conditioning '; Middle Distance Runners and Cross Country/Distance Running: How to Structure and Implement a Training Program for High School Athletes Iowa Track and Field Coaches Clinic December 11th 2008 Jay Johnson - coachjayjohnson@gmail.com Graduated from Douglas County HS (Castle Rock, CO); ran 4:25 . Spin a 3 and you run 300m. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); I ran sub 5 in middle school. Train event specific. /Parent This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. 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 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 65-second sprint, 60-second jog (5x) Handicapped races. [ /Names 0 0 Normally, the "out" kid is done, but they still need to be doing a workout. 0000028279 00000 n 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. endobj 0 Run how you feel. Women's Middle and Long Distance Track Coach at Cherry Creek HS. 0 You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. We would always do pushups, situps, crunches, or any other strengthening exercise, do this with the athletes. Second week: 35-second sprint, 45-second jog (6x) Most days we would run 20-25 minutes. Here is the breakdown of his sample week: Sunday - Long run. } else { Figure out the handicap and start your next slowest, then third, etc. Whether the athlete participates in high school outdoor track and only has an eight week season, or if the athlete is an NCAA All-American and can . 0000010431 00000 n Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . Example 4 x mile or 8 x 1,000. After looking back on it, these workouts were easy as shit. 507 18 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) 0000028433 00000 n 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 R The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. 10 << ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I just started middle school track today for the distance kids. Clear Consistent Choice Develop a process for you athletes to use. Provide context for this post report if relevant. Mn6Q|:8WjYRS#/?)~, <]>> x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. Track Drill Sheet Common Exercises 6 x 500m @ race pace. European Indoors Championship Day 2 Official Thread. 0000007335 00000 n The booklet is an important tool . endobj If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. [cWC_6!occewLFOeX35G-TVH1*_Mpj << > -1) { 0 hTmk0+}Yx -4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM 0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ A fun disguise for intervals is to vary the length by rolling dice or using a board game spinner. ",#(7),01444'9=82. 11 0 obj 0 %%EOF 0000007049 00000 n 55-second sprint, 30-second jog (7x) 0000003710 00000 n 0000005874 00000 n By varying those stresses, you're not relying on the same muscle groups at all times. Its very important that before doing your routine you do a little warm-up, so that your body is activated and is prepared to exercise. HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. 0000028383 00000 n 0000002501 00000 n Hill Running (and/or "stadiums") can also help buildStrength. 0000022128 00000 n Home workout plan for ten week: MONDAY. TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. The kids get into the game of chance and cheer and groan depending on the outcome. /Catalog Manual Focus There are really no training "secrets" hidden within these pages. Without cell phones,texting, I pods, Internet. endobj /MediaBox Rest: jog curves of track. 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! 0 For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. WLFC/'A'= ?^XFp =?y'?K>`1. 200hard 200 easy. 6 /Group We want you to have the best opportunity to improve in your track event and with these free track workouts you will be able to gain an advantage over your competition. Mix up the genders, pair the fastest kids with the slowest kids, etc. Sometimes we play "Devil-Take-the-Hindmost". xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- Distance learning: at home game/activity ideas! 5 0 obj The rest factor is generally kept short-usually 2 to 3 minutes. Rest: 90 seconds. 3 0000008037 00000 n 0000002762 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. %%EOF JFIF ` ` C Designate that all competitions are hard training days because the athletes will go 100% in these meets. Leave the password field blank to post anonymously. Discus School (Release & Power Pos.) Warm-up Before you begin your workout, make sure you warm up properly. they post, and view their posts in one place. /S 0000003067 00000 n Also running "long" 10-25 minutes once a week is good! 0000028227 00000 n << In this way your body will understand that the training routine is over, that its time to relax, rest and replenish energy with a healthy meal plans. 0000003067 00000 n 792 =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? After a few weeks, a long run (up to 45 minutes) is helpful. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), 0000027600 00000 n 0000007255 00000 n 0000002601 00000 n 0000005190 00000 n stream OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. 0 ,eR. 0000002973 00000 n bump again. Is it just the shoes? At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 0000002401 00000 n Anyone else heard this? 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. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] Seventh week:. 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. 6 0 obj 0000000016 00000 n %PDF-1.4 /Page /Title endobj This was created by monitoring an 8th grader. hbbd``b`f@` @HpMi@9*H1#V?co endstream endobj startxref 0 %%EOF 86 0 obj <>stream /Resources Here you will find useful information for your as a runner or your sun or daughter to run! 0000004275 00000 n Powered by 8 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. Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. 0000021328 00000 n ?#zg9ans#u}I5m9z.i&HL@wl] 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 /JavaScript 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. 0000001346 00000 n 0 Since the race occurs around your VO2max pace, you must improve your VO2max. 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 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! Sit up is a great workout to strengthen and tone the abdominal muscles. R 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. ThursdayAM: 3 miles easy PM: 8 miles recovery. The last person to complete the lap is out. %PDF-1.4 % obj Spin a 6 and the group goes 600m. Create your own unique website with customizable templates. Shot Put School Quadrathalon Baseline Test Weight Program Intro. 0000007695 00000 n /Transparency R The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. B"B!+Xj@RH& Op6vYg^ldApb bm4/ ] Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. What kind of results can you expect from these track workouts? 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. 0000028587 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 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. This workout . :Xa>LD. >> Have the students do two sets of six reps of each exercise. 0000010282 00000 n We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 1 font-family: SQMarket-Medium; If you time it right, it can results in some really fun kicks at the end. 0 <> obj 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. } else { 0000001810 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. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. A lot of kids will want to improve the next time you do it. The risks are too high, and the stakes are far too low. 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 . /Annots Then play a game. Workout 8 - 4 x 4:00. 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. document.addEventListener('DOMContentLoaded', function() { R <> << 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 0000027085 00000 n << Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. Fourth week: 50-second sprint, 45-second jog (8x) One was a small ladder, 300-500-800-500-300. On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. 0000008930 00000 n I remember in middle school our coach have us do these workouts/games for us: 1. endobj and basic bounding drills are also very good at this time of year. Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. 0 As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. 0 All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. When signaled, they explode up, sprint for a set . /Creator src: <<59e838ba1f7f594a9c4f14068fb381c0>]>> You will work on balance and core strength and get your heart rate with plank exercise. 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) . [ Hill Running (and/or "stadiums") can also help build Strength. 1s:QW,{A-B+8j&j 0000003563 00000 n Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). You can heat in different ways, you just have to find your favorite. R Different paces and workouts stress your body in different ways. /PageLabels This was created by monitoring an 8th grader. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. R Everyone . ); Tenth week: 80-second sprint, 45-second jog (8x). } /Outlines endstream % 7 0 obj 0000008953 00000 n 0000002071 00000 n They'll race the reps, so be sure to give rest. This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. Be sure to follow the prescribed distances and recoveries for best results. All rights reserved. >> . 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. "With the increase from rep to rep here, bump it up only about .2 to .3 each time. 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. >> ( G o o g l e S h e e t s) 0000010478 00000 n %PDF-1.4 % 9 << stream if (windowHref.indexOf('?') << 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. 0000028485 00000 n 0000002540 00000 n Create your own unique website with customizable templates. }); Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! 0000027138 00000 n Most days we would run 20-25 minutes. /Length 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|> Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. In a certain area of the course, the "it" kids can tag the runners in the other direction. /Nums Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. Note: I like to have the kids do a running and stretching warm-up. What do some of the top coaches in the USA think of the ridiculous times? trailer 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 { << 0000028691 00000 n Combined with 4000 meters of slower . Powered by WordPress. 0000004457 00000 n font-weight: 500; $.' 0000002218 00000 n windowHref += '&'; This will help prevent injuries and ensure that you're able to 0000027184 00000 n Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. Track & Field Coach Downers Grove South High School dplunkett@csd99.org Background: 20 years coaching experience USATF Level I, II & III schools USOC Emerging Elite coaching school Key Resources that I use a lot (books & videos): But it's a good start for many younger runners like I was. <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> trailer @p pk"{SW:R% KO *6XeI$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) 10 0 obj Good to do while you are sitting around watching TV !. 0000024934 00000 n 0000005191 00000 n endobj Monday - Hills. 0000004089 00000 n 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 The 800m start line. 0000004702 00000 n >> 1. 4 0 obj We are about running, faith and sharing in community to care and support others. 0000006619 00000 n 0000002879 00000 n Jog the sides and push the diagonals for X number of minutes. <> 5. Or is something else going on? 0000007494 00000 n /S At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 2. 6. } Get Started 0000028331 00000 n Plyometric training is also a good way to get into top shape. font-style: normal; xbbe`b``3 1 0000027440 00000 n 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.. Here are a few workouts you can try: 1. FridayAm: 34 miles easy PM: Hard workout+teamstretching. The kids run a short course -- 150 to 200 meters. 0000008692 00000 n The other was 4x400, each at 70 seconds, this was right before I ran sub 5. <>>> /Type 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. endobj The latest running news, sent to your inbox weekly. "" obj Add in plyometric exercises twice per week while allowing two days off in between each one. 60 minutes to 2 hrs depending on the athlete. Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. %PDF-1.5 SLRDL . 0000000921 00000 n endobj We paly for about 15 minutes. startxref Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. Start off by taking a monthly planner and write in all the competition dates. '4! jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream Then do a short, short workout. 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 1 We'd do a lot of short hills, a lot of drills, and raced once a week during the season. 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 0000003796 00000 n Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. >> Workouts can be adjusted upon your ability. Fifth week:. Sixth week. R 0000001109 00000 n Those "out" kids then are "it" and have to do the course backwards. endstream endobj 166 0 obj <> endobj 167 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/Type/Page>> endobj 168 0 obj [169 0 R 170 0 R 171 0 R 172 0 R 173 0 R 174 0 R 175 0 R 176 0 R] endobj 169 0 obj <> endobj 170 0 obj <> endobj 171 0 obj <> endobj 172 0 obj <> endobj 173 0 obj <> endobj 174 0 obj <> endobj 175 0 obj <> endobj 176 0 obj <> endobj 177 0 obj <> endobj 178 0 obj <> endobj 179 0 obj <> endobj 180 0 obj [/ICCBased 202 0 R] endobj 181 0 obj <> endobj 182 0 obj [301 0 0 0 0 0 0 160 0 0 0 0 0 0 367 524 524 524 524 0 0 0 0 0 524 0 367 0 0 0 0 0 0 611 566 598 613 536 525 0 654 278 0 0 0 761 638 674 543 0 582 481 581 0 0 852 0 0 0 0 0 0 0 0 0 525 557 460 557 537 401 502 557 307 0 504 320 830 546 537 557 0 417 405 420 557 490 744 0 493] endobj 183 0 obj <> endobj 184 0 obj [301 0 325 0 0 0 706 160 367 367 0 0 367 367 367 0 524 524 524 524 524 524 524 0 524 524 367 367 0 0 0 367 771 590 566 598 613 536 525 676 654 278 477 576 506 709 638 674 558 676 582 481 581 648 587 852 0 0 0 0 0 0 0 0 0 525 557 495 557 545 370 502 546 285 367 504 295 830 546 537 557 0 389 405 396 546 490 744 501 493 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 524] endobj 185 0 obj <> endobj 186 0 obj [301 0 391 0 0 0 0 301 0 0 0 0 0 367 367 397 586 0 0 586 586 586 0 0 0 0 367 0 0 0 0 0 0 614 0 613 632 0 0 676 678 278 0 0 0 786 0 0 583 0 624 501 685 662 0 926 0 684 0 0 0 0 0 0 0 593 0 493 593 552 410 535 562 327 0 540 320 830 562 570 599 0 447 459 438 557 552 773 0 564] endobj 187 0 obj <>stream
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