Middle School Training

Weekly Training

MONDAY

  • Lunge Matrix & Leg Swings

  • Easy Running (6/10 effort)

    • 8th Grade- 30 minutes​

    • 7th Grade- 25 minutes

    • 6th Grade- 20 minutes

  • 4x30m Sprints @ Max Speed

TUESDAY

  • Lunge Matrix & Leg Swings

  • Progressive Tempo Run (8/10 effort)

    • 8th Grade- 15 minutes "out"/ Fast back​

    • 7th Grade- 12 minutes "out"/ Fast back

    • 6th Grade- 10 minutes "out"/ Fast back

 

WEDNESDAY-  OFF or BIKE

THURSDAY

  • Lunge Matrix & Leg Swings

  • Easy Running (6/10 effort)

    • 8th Grade- 30 minutes​

    • 7th Grade- 25 minutes

    • 6th Grade- 20 minutes

  • 4x10s Hill Sprints @ Max Effort

FRIDAY

  • Lunge Matrix & Leg Swings

  • Fartlek Running (8/10 effort)

    • 8th Grade- 30 minutes​ of 1 min hard/ 1 min walk

    • 7th Grade- 25 minutes of 1 min hard/ 1 min walk

    • 6th Grade- 20 minutes of 1 min hard/ 1 min walk

 

SATURDAY-  OFF or BIKE