I am coaching middle school track for the first time. What are some useful workouts?

Question

I am trying to create a workout and practice plan for middle school boys' track, however, I really don't know what I'm doing. I remember some of the training I did waaay back when, but it is hardly enough. These workout & practice plans CANNOT include weight lifting of any kind. Any help would be very much appreciated.

Answer 1

Fartleks are a very good workout but if you do them start them out slowly and doing it for only 30 minutes and then work up your times

Answer 2

I would suggest looking for a mentor (coach) who will help you, perhaps a local coach or another coach from a neighbouring school. I am nor from the USA so don't know the system.

I could easily give you a program as this is what I coach, but having someone there looking over your shoulder occasionally would be better.

Another option is to do a search for some programs, try middle distance, Lydiard, Ptzinger

Answer 3

ladders

you sprint a 100,200,300,400,300,200,100 in order

Answer 4

well here is a workout for the distance runners my coach would make us do sixteen 200m sprint but this is high school so you can lower the number but the objective was to be consistent with your times not be the fastest. Then there was the long run day you have to keep running for a certain time we started with 25min and add 5min every week. well i hope this help.

Answer 5

Okay...here's what my coaches did with us last season (boys mostly. only a few girls): they started out with 5-10 minutes warm-up runs and gradually upped the time so eventually  we were running for 13 sometimes 14 minutes a day. Then we did the agility ladders. We also did butt-kicks, high-knees, leap frog, sprinting back and forth across the track or gym. We'd also do hill sprints which is where you sprint as fast as your legs will take you, up and down a hill 15 times. :) Those were killer. Also we would do indian runs which is when everyone runs in a line and the person last has to sprint to the front. This pattern keeps going until you have done several laps around the track and several rotations of front sprinters. Then push ups, crunches, anything else that seems hard. :) I hope this helps you!!!!! Let me know if it does--or doesn't!! Thank you!

Answer 6

well obviously you start by a 5-10 min warm up then streches then do intervial training eg. sprint 100m jogg 200m then 5 push ups then slighty change that every time then do a warm down then streches again.... I'm a high school student myself but I am with a club and I'm a marathon runner (42.2)kms.