Middle School workouts – Spring Break.
Even though we will not have formal practice, each athlete should continue to train over the spring break week.
Remember we do have our first track meet the week you return. The workouts are to be done on your own, and
as with any sport the more effort you give, the bigger return you will see. The most important thing to
remember is to properly warm-up as we do each day and cool down and stretch when complete. The first set of
workouts if for sprinters/jumpers/throwers, the second group is for distance runners (800,1600,3200)
Spring Break - Workout-Sprinters, Jumpers
Monday – Jog 800 meters, stretch, warm-up lines (i.e. high knees, butt kickers etc.), jog 400 meters,800 meters
stride straights, jog curves
4x50 build-ups (Start slow, continually build up to max speed at 40 meters)
Tuesday - Jog 800 meters, stretch, warm-up lines (i.e. high knees, butt kickers etc.), jog 400 meters,5x20, 4x30,
3x40, 2x50, 3x40, 2x30, 1x20 (2 sets)
800 meter cool down, stretch.
Wednesday– Jog 800 meters, stretch, warm-up lines (i.e. high knees, butt kickers etc.), jog 400 meters, 300 –
200 – 100 (100 walk rest between sets.) (2 sets)
800 meter cool down, stretch.
Thursday - Jog 800 meters, stretch, warm-up lines (i.e. high knees, butt kickers etc.), jog 400 meters, 4 x 100
(30 second rest) 2 sets (full recovery between)
2 x 200 (30 second rest)
2 x 400 (full effort) full recovery
800 meter cool down, stretch.
Friday - Jog 800 meters, stretch, warm-up lines (i.e. high knees, butt kickers etc.), jog 400 meters.
10, 20, 30, 40, 50, 40, 30 , 20, 10 (sprint the number of meters, jog back after each step in the ladder. (2 sets),
100 – 200 – 300, 800 meter cool down, stretch.
Spring Break Workout-Distance (800-3200)
Monday – 800 meter warmup/stretch, 1600 meters striding straights, jogging curves, jog 800 meters, stretch,
Focus on form while on straights.
Tuesday – Long run. Boys 3-4 miles, girls 2-3 miles.
Wednesday – 800 meter warmup/stretch, Boys 3 x 800 meters at 80% with 3 minutes rest between, Girls 2 x
800 meters at 80% with 3 minutes rest between. 800 meter cool down/stretch.
Thursday – Circuit run. If you were at the track this would be 20 minutes of circuit runs while change tempo
throughout the circuit. If you are away from our track be sure to find a soft surface, (grass, dirt road etc.) to run
for 20 minutes while changing your tempo. Tempo changes can vary from slow jog, walk, build-up, sprint,
backwards, to simply changing pace throughout the training to simulate the actual distance race.
Friday – Long Run. Boys 3-4 miles, girls 2-3 miles.