Highlands High School Girls’ Track and Field
2011-2012 Mid Distance / Distance winter workouts – MIDDLE SCHOOL
Activities:
Plyometric Workout: (2x 20-30 meters)
High Knees
Butt Kicks
Bounds – 50 meters Strides – 100 meters
2x15 sec double feet line hops
Lunge
backwards strides – 50-75 meters
Core Workout
30 secs full plank (pushup position w elbows on the ground – picture below)
15 secs with right leg off the ground
15 secs with left leg off the ground
(if you can’t complete more at this time, end with 15 secs at full plank)
If you can move on and do more:
15 sec with one arm to your side, your body will be looking off to that side. (picture below)
15 sec with the other arm to your side.
End by going back to full plank for as long as you can stand it, up to 2 minutes.
Eventually, you will be able to do all of this, plus the 2+ minutes.
Daily Running : Conversational pace in which you are not strained, and could talk comfortably while
running.
Tempo : A run designed to be hard and consistent. Running should be evenly paced, at a pace which is
uncomfortable to talk while running.
Long Run: A weekly run which is the longest of the week.
Optional Cross Training
includes biking, elliptical, swimming if available.
December – January 16
Your goal is to start gaining fitness over break, so when we get to the end of January, you will be in
better shape. This is a guideline. Feel free to contact me if you feel as though you need to do more
(if It’s too easy for your current fitness) or you can follow the other schedule for distance running
(the advanced schedule is on my website). Each day you should stretch before and after using
exercises you are familiar with to stretch your hamstrings, calves, etc… Runs can be done on a
treadmill. You can also supplement cross training for two of the workouts (bike, elliptical, ect)
Week 1: This schedule basically has you running a mile, and walking a mile.
Day 1: Run 1/2 mile, walk 1/2 mile – repeat 2 times
(Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times)
Day 2: Rest or cross-train
Day 3: Run 1/2 mile, walk 1/2 mile – repeat 2 times
(Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times)
Day 4: Rest
Day 5: Run 1/2 mile, walk 1/2 mile – repeat 2 times
(Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times)
Day 6: Rest or cross-train
Day 7: Rest
Week 2:
Day 1: Run 3/4 mile, walk 1/4 mile – repeat 2 times
(Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)
Day 2: Rest or cross-train
Day 3: Run 3/4 mile, walk 1/4 mile – repeat 2 times
(Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)
Day 4: Rest
Day 5: Run 3/4 mile, walk 1/4 mile – repeat 2 times
(Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)
Day 6: Rest or cross-train
Day 7: Rest
Week 3:
Day 1: Run 1 mile, walk 1/4 mile, run 3/4 mile
(Track equivalent: Run 4 laps, walk 1 lap, run 3 laps)
Day 2: Rest or cross-train
Day 3: Run 1 mile, walk 1/4 mile, run 3/4 mile
(Track equivalent: Run 4 laps, walk 1 lap, run 3 laps)
Day 4: Rest
Day 5: Run 1 1/4 mile, walk 1/4 mile, run 1/2 mile
(Track equivalent: Run 5 laps, walk 1 lap, run 2) laps)
Day 6: Rest or cross-train
Day 7: Rest
Week 4:
Day 1: Run 1 1/2 miles, walk 1/2 mile
(Track equivalent: Run 6 laps, walk 2 laps)
Day 2: Rest or cross-train
Day 3: Run 1 3/4 miles, walk 1/4 mile
(Track equivalent: Run 7 laps, walk 1 lap)
Day 4: Rest
Day 5: Run 2 miles (Track equivalent: Run 8 laps)
Day 6: Rest or cross-train
Day 7: Rest