Got a bunch of kids coming into track next week. Anyone care to share a one month plan into getting kids into race shape? just a quick one month plan for 800m, milers, and 2 milers. all seperately please with days and rests and everything. if anyone can hep out, thanks alot man. ill be sure to give progress to anyone wondering
What grade? Training age? Gender? Per-season training?
Free trainig = slow a** times this year?
ages 14-17. slow kids but some might have talent. males and females
NO PRE SEASON TRAINING, GRADE 9-11
It is very dependent on how much time the season last for you. Getting into "race shape" can mean peak racing or it can mean some race pace work has been done. Since they aren't already in shape you need to first work on their aerobic "base" fitness. So a run and some strides (4-6 x 100m) to start. You can toss some harder workouts in there like a ladder of 1k, 800, 600, 400, 200 so they can get a little feel for pace, but 2 harder workouts is plenty.
800/milers/2 milers aren't always super easy to identify for kids only 14-17. Not all of them are fully developed to classify a best event. So a lot of the work should include all of them running together and vibing off of each other. A workout with a mixture of paces will work well to see who is good at what.
A month plan for beginning of track season would be as follows:
Sun: Long run
Mon: easy run/strides (core work/drills)
Tue: Workout or race
Wed. easy run/strides
Thu: tempo run or workout.
Fri. easy run/strides
sat. Race or workout
This would just be a progression of intensity/volume throughout the season as the get fit. I think its fine to use mostly the same workouts for the 3200/miler/800m guys, but just switch things up a bit at the end of the workout. An example is 800, 600, 400 all together, then 2 milers do 1k,800,600. While the 800/milers do 600,400,200,200,200. Also the volume for the easy runs should vary from 2 milers down to 800 guys.
you sir wrote:
Got a bunch of kids coming into track next week. Anyone care to share a one month plan into getting kids into race shape? just a quick one month plan for 800m, milers, and 2 milers. all seperately please with days and rests and everything. if anyone can hep out, thanks alot man. ill be sure to give progress to anyone wondering
Do a modified version of Summer of Malmo. That's really all you need. Forget the rest.
I would so use your plan but the kids annoy me so im going to watch them get recked at the meets. thanks for the schedule t hough, will use for someone who is dedicated.
You are the reason why kids stop running.
i was a student athlete once as well. I understand how dedicated you have to be, these kids are not even close to anything. They wont run, they wont listen and they get bad grades. What do you want me to do? make them fast and enhance there egos? You sir are a skank