McLean Youth Track and Field provides Northern Virginia kids (ages 5 through middle school) with opportunities to learn about, compete in and develop a love for track and field.

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Begin with a 5-minute jog as a warm-up

Warm-up Sequence
     Dynamic stretching (leg/knee/arm swings, foot/ankle circles, neck/torso range of motion)
     Heel steps & toe steps
     A skips & butt-kicks (execute with tall, strong form)
     Side-to-side and crossovers (karaokes)
     Walking lunges with torso twist
     4-6 Strides


TRACK SPRINT WORKOUT
Jog 100 meters, Sprint 100 meters, Walk 100 meters. Repeat four times.

Rest 6 minutes

Jog 100 meters, Sprint 100 meters, Walk 100 meters. Repeat four times

Cool Down -- 4 minute easy


TRACK MID-DISTANCE WORKOUT
1000 meter run, 2 minute walking rest, 800 meter run, 2 minute walking rest, 400 meter run, 2 minute walking rest, 200 meter run, 2 minute walking rest, 400 meter run, 2 minute walking rest, 800 meter run, 2 minute standing rest.

Cool Down -- 4 minute easy


STAMINA/ENDURANCE WORKOUTS
1)  20 min run.  Start at moderately easy pace and increase pace every five minutes.  The final 5 minutes should be at approx mile race pace. 

2)  Continuous 15 min run (600 meters moderate, 200 meter easy).  Rest 5 min, then repeat.

Cool Down -- 4 minute easy

 

Hurdle Technique Video