Kids Summer Track Sessions

Tips

  • Make sure you are drinking plenty of water each day. Carry a water bottle with you.

  • For each interval always run through the line

  • Pace yourself


Track Warm Up:

  • Beginner: 800 meters 2 laps (lap #2 stride the straights and jog the bend)

  • Intermediate/Advanced: 1 mile, 4 laps (lap #3 & #4 stride the straights and jog the bends)

  • Drills: Butt kicks, high knees, A-skips, B-skips, side skips with arm swings, fast legs


Fartlek Warm Up:

  • Beginner: 6 minutes total. First 3 minutes at conversation pace, last 3 minutes add 2 15 sec. pick ups.

  • Intermediate/Advanced: 8 minutes total. First 4 minutes at conversation pace, last 4 minutes add 4 15 sec. pick ups.

  • Drills: Butt kicks, high knees, A-skips, B-skips, side skips with arm swings, fast legs


Track Cool Down

  • Beginner:  800 meters 2 laps (Run the opposite direction)

  • Intermediate/Advanced: 1 mile, 4 laps cool down (Run opposite direction)

    Idea for the cool down is to slow the heart rate down, flush out the lactic acid, and allow your body to recover. The cool down is more about the time on your feet.Make sure you are getting some type of fuel into your body within a 30 minute window of your workout.


Fartlek Cool Down

  • Beginner:  6 minutes at conversation pace

  • Intermediate/Advanced: 8 minutes at conversation pace

    Idea for the cool down is to slow the heart rate down, flush out the lactic acid, and allow your body to recover. The cool down is more about the time on your feet.Make sure you are getting some type of fuel into your body within a 30 minute window of your workout.


June 9th

Track - 8x200 (½ lap) track

Rest/Recovery between each rep.

  • Beginner: 75 sec.

  • Intermediate: 60 sec.

  • Rest Advanced: 60 sec. Total Active recovery, run across the field to the 200m. Remainder of 60 sec. for standing recovery.



Fartlek - 8x30 sec. hard/60 sec. easy


June 16th

Track - 4x300 (¾ lap), 4x200 (½ lap)

300 Rest/Recovery Between each Rep

  • Beginner: 1 minute and 45 sec. recovery (Walk from the finish to the start)

  • Intermediate: 90 sec. Recovery (Walk from the finish to the start)

  • Advanced: 75 sec. Jog recovery to the start from the finish, stand around for the remainder

200 Rest/Recovery Between each Rep

  • Beginner: 75 sec.

  • Intermediate: 60 sec.

  • Advanced: 60 sec. Total Active recovery, run across the field to the 200m. Remainder of 60 sec. for standing recovery.


    Fartlek - 4x45 sec. hard/60 sec. easy, 4x30 sec. hard/60 sec. easy


June 23 - Swags Future Elite Camp


July 7

Track - 2x300 (¾ lap), 4x200 (½ lap), 2x300 (¾ lap)

300m Rest/Recovery Between each Rep

  • Beginner: 90 minute recovery (Walk from the finish to the start)

  • Intermediate: 75 sec. Recovery (Walk from the finish to the start)

  • Advanced: 75 sec. Jog recovery to the start from the finish, stand around for the remainder

200 Rest/Recovery Between each Rep

  • Beginner: 75 sec.

  • Intermediate: 60 sec.

  • Advanced: 60 sec. Total Active recovery, run across the field to the 200m. Remainder of 60 sec. for standing recovery.


    Fartlek - 2x45 sec. hard, 4x30 sec. hard, 2x45 sec. hard (60 sec. Recovery between each rep)


July 14

Track - 2x300 (¾ lap), 4x200 (½ lap), 2x300 (¾ lap)

600m Rest/Recovery Between each Rep

  • Beginner: 2 minutes and 15 sec.

  • Intermediate: 2 minutes

  • Advanced: 1 minute and 45 sec. Total Active recovery, run 200m easy. Remainder of 90 sec. Standing recovery.

400m Rest/Recovery Between each Rep

  • Beginner: 2 minutes

  • Intermediate: 90 sec.

  • Advanced: 90 sec. Total active recovery, run 200m easy. Remainder of 90 sec. Standing recovery.

200m Rest/Recovery Between each Rep

  • Beginner: 75 sec.

  • Intermediate:  60 sec.

  • Advanced: 60 sec. Total Active recovery, run across the field to the 200m. Remainder of 60 sec. for standing recovery.

Fartlek - 1x 90 sec. hard/easy, 1x60 sec. hard/easy, 4x30 sec. hard/60 sec. easy


July 21

Track - 8x300 (¾ lap)

300m Rest/Recovery Between each Rep

  • Beginner: 90 minute recovery (Walk from the finish to the start)

  • Intermediate: 75 sec. Recovery (Walk from the finish to the start)

  • Advanced: 75 sec. Jog recovery to the start from the finish, stand around for the remainder

Fartlek - 8x45 sec. hard/60 sec. easy


July 28

Track - 2x600, 2x400, 2x300, 2x200

600m Rest/Recovery Between each Rep

  • Beginner: 2 minutes and 15 sec.

  • Intermediate: 2 minutes

  • Advanced: 1 minute and 45 sec. Total Active recovery, run 200m easy. Remainder of 90 sec. Standing recovery.

400m Rest/Recovery Between each Rep

  • Beginner: 2 minutes

  • Intermediate: 90 sec.

  • Advanced: 90 sec. Total active recovery, run 200m easy. Remainder of 90 sec. Standing recovery.

300m Rest/Recovery Between each Rep

  • Beginner: 90 minute recovery (Walk from the finish to the start)

  • Intermediate:  75 sec. Recovery (Walk from the finish to the start)

  • Advanced: 75 sec. Jog recovery to the start from the finish, stand around for the remainder

200m Rest/Recovery Between each Rep

  • Beginner: 75 sec.

  • Intermediate:  60 sec.

  • Advanced: 60 sec. Total Active recovery, run across the field to the 200m. Remainder of 60 sec. for standing recovery.

Fartlek - 2x90 sec. hard/easy, 2x 60 sec. hard/easy, 2x45 sec. hard/60 sec. easy, 2x30 sec. hard/60 sec. easy


General Strength (Choose 2)

There’s more to running than just running. It is important to strengthen other muscle groups to help with injury prevention and to make you a stronger, well rounded runner.

Lunge Matrix Series (5 each leg)

  • Forwards

  • Backwards

  • Side Lunge

  • Forward With Twist

  • Cross back lunge

3 Sets of each exercise

  • 30 sec. prone plank (increase hold time as you get stronger)

  • 5-10 pushups

  • 10 Glute bridges

  • 10-15 Bicycles each leg

  • 10/10/10/10 single leg touches (no shoes)

Standing Mini Band Series (2-3 sets of each exercise)

  • 10 each leg Monster Walks (forwards and backwards)

  • 10 each leg Forward and Backwards walk

  • 10 each leg side walk

  • 10 each leg Standing toe/heel touches

Ground Mini Band Series (2-3 sets of each exercise)

  • Clams

  • Side lying leg lifts

  • 90/90

Hip Series (5 each leg)

  • Clams

  • Reverse Clams

  • Straight leg lifts

  • Lower leg lifts

  • Fire Hydrants

  • Donkey Kicks

  • Donkey Whips

  • Forward Circles

  • Backward Circles

  • Side Leg Swings

  • Forward Hurdle Trail Legs

  • Backwards Hurdle Trail Legs

  • Hip drops

Barefoot Walk Series (10 each leg or 20 total)

  • Tippy Toes

  • Heel walks

  • Inverted toe walks

  • Outward toe walks

Calf Raises (15 slow, 5 fast each leg)

  • Double calf raises 

  • Toes pointed in calf raises

  • Toes pointed out calf raises

  • Single leg (10 fast, 5 slow each leg)



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