Junior High Track Pre-Season Run & Fitness Workout

Junior High Track Pre-Season Run & Fitness Workout

Junior High Track Pre-season run & fitness Workout

***fitness workout exercises on second page; be sure to start those Feb. 1st.

Weeks 1 and 2: Three Days per Week

Workout 30 minutes total.

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 20 minutes of the workout, you're free to jog or run—as long as you do so easily and don't push yourself. Here's how to run during those middle 20 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 30 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout 3 times per week for two weeks.

Weeks 3 and 4: Four Days per Week

Work out 36 minutes total. Save with Active Premium

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 26 minutes of the workout, you're free to jog or run, as long as you do so easily and don't push yourself. Here's how to run during those middle 26 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 45 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout 4 times per week for two weeks.

Weeks 5 and 6: Four to Five Days per Week

Work out 40 minutes total.

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 30 minutes of the workout, jog or run. Keep an easy pace and don't push yourself. Here's how to run during those middle 30 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 60 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout 4 to 5 times per week for two weeks.

Weeks 7 and 8: Four to Five Days per Week

Work out 46 minutes total.

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 36 minutes of the workout, jog or run at an easy pace. You should be able to hold a conversation with someone. Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 90 seconds), walk until you are recovered. Repeat this process throughout the running portion.
  • The goal is to complete this workout 4-5 times per week for two weeks.

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***Fitness Workout

Do the following workouts 3x per week, alternating workout A one day and B the next time.

Workout A

  • Plank: hold for 20 seconds. Work up to 1 minute. Do 5 reps, rest 30 seconds in between.
  • 10 burpees: do 3 sets of 10 repetitions, rest 1 minute in between sets
  • Superman: (on belly, lift straight arms & legs) 3 sets of 10 reps, rest 1 minute between sets
  • Alternating front lunge: step forward, bend both knees to 90*, 3 sets of 10, 1 minute rest
  • Calf raise (slow): on edge of stair. Start with 2 sets of 5, work up to 3 sets of 10, 1 minute rest
  • Drop heels slowly for the count of 4, then rise to tip toes slowly on the count of 4

Workout B

  • Shoulder taps: do 3 sets of 10 repetitions, rest 1 minute in between sets
  • Jumping jacks: start with 3 sets of 10, work up to 3 sets of 15, 1 minute rest between sets
  • Sit-up of choice: start with 3 sets of 10, work up to 3 sets of 15, 1 minute rest between sets
  • Chair pose: hold for 20 seconds. Work up to 1 minute. Do 5 reps, rest 30 seconds in between
  • Calf raise (slow): on floor. Start with 2 sets of 5, work up to 3 sets of 10, 1 minute rest
  • Start with feet flat on the floor, then rise to tip toes slowly on the count of 4, hold for 4, then drop slowly back to floor

SupermanAlternating lungecalf raise on stair chair pose

Explanation:

  • 3 sets of 10 with 1 minute rest means do 10 exercises as described, rest 1 minute, do another set of 10, rest one minute, and then do the third set of 10.
  • Always use good form, straight body, tall posture, stomach in
  • If you cannot do the full set, start with a lower number: such as a set of 5 instead of 10
  • If you can’t do the running workout, still do the exercise workouts 2-3 times per week
  • Alternate workouts: example- do A on Monday, B on Wednesday, A on Friday, B on Sunday