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11 0 obj << "With the increase from rep to rep here, bump it up only about .2 to .3 each time. The same is true for a track workout as opposed to a fartlek over rolling terrain. 0000001456 00000 n 0000007335 00000 n 2023 LetsRun.com, LLC. I only remember doing two hard track workouts. 0 0000028433 00000 n 55-second sprint, 30-second jog (7x) On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. In a certain area of the course, the "it" kids can tag the runners in the other direction. If you time it right, it can results in some really fun kicks at the end. Example 4 x mile or 8 x 1,000. document.addEventListener('DOMContentLoaded', function() { We would spend about 2-4 weeks of "conditioning" doing these hard workouts about every other day, when the meets came around, we eased back a little. 0000003600 00000 n endobj h| 0000028175 00000 n "" This will help prevent injuries and ensure that you're able to R Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. Then do a short, short workout. Warm-up Before you begin your workout, make sure you warm up properly. 0000002501 00000 n <>>> The booklet is an important tool . The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. 0000002218 00000 n 9 Figure out the handicap and start your next slowest, then third, etc. M. Note: Z,EL4X8*f +EQB7RNXq_O just started middle school track today for the distance kids. endobj endobj % ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I Since the race occurs around your VO2max pace, you must improve your VO2max. /Annots Keep them busy and keep it short and sweet. Powered by Will require a bit of work on your end, but set a distance and start the slowest kid first. R //