Any track and field coaches out there?

[huntin24/7]

I got roped into helping Coach middle school track at our school 5 years ago and ended up enjoying it. I don’t have any background in it but am learning what I can. I mostly coach mid distance, relays, and some of the sprinting. Just wondering if anyone here has more of a background than me and could give me some better ideas for conditioning plans at practice during the season as well as effective off season training for the handfull of kids this age that want to be faster sprinters.

I’m particularly interested in things you’ve personally witnessed as being effective training for kids this age, the less complicated the better.

 

[Maverick1]

Nothing to share, but good for you for getting involved.

 

[Irrelevant]

In general, for an 8 week season, you should build endurance early then shift to speed work as the season progresses, and tapper then last two weeks.

For middle school you're biggest challenge is keeping it fun but competitive. Candy helps. "winner gets a starbust" type of thing.

If you're trying to get serious about it, I could elaborate but MS is just building a concept of running, competing, and getting faster from hard work.

Also for actual workout plans ChatGPT is pretty good as a starting place, then tweaking. Just make sure you give it all the parameters.

 

[Irrelevant]

This took 30 secs. You should adjust based on when your meets are. It'll factor that info in if you provide it.

Week​	Training Focus	Monday	Tuesday	Wednesday	Thursday	Friday	Weekend
1​	Introduction / Base Fitness	Easy run 15–20 min + drills + strides	Intervals: 6–8 × 200m at controlled pace, full recovery	Easy run or games + mobility	Tempo intro: 8–10 min steady + drills	Relay games, hill strides, or easy run	Rest or light activity
2​	Build Aerobic Base + Form	Easy run 20 min + 4 strides	4–6 × 400m at 1600m effort, 2–3 min rest	Recovery jog + core + flexibility	Short hills: 6–8 × 10–15 sec hill sprints	Easy run + starts/relay exchanges	Rest
3​	Strength + Race Mechanics	Easy run 20–25 min + drills	3–4 × 600m at controlled 1600m effort	Recovery run + mobility	Speed: 8 × 150m fast but relaxed	Pre-meet or easy run + strides	Meet or rest
4​	Race-Specific Endurance	Easy run 20 min + strides	5 × 400m at goal 1600m pace	Recovery jog + core	3 × 300m at 800m effort + 3 × 150m relaxed-fast	Pre-meet / easy 10–15 min + strides	Meet or rest
5​	Peak Training Load	Easy run 20–25 min + drills	2–3 × 800m at 1600m effort, full recovery	Recovery run + mobility	4–5 × 300m at 800m pace	Easy run + 4 strides	Meet or rest
6​	Sharpening / Race Rhythm	Easy run 20 min + strides	Ladder: 200–400–600–400–200 at controlled race effort	Recovery jog + core	6 × 200m at 800m pace, full recovery	Pre-meet + starts/strides	Meet or rest
7​	Taper Begins / Fresh Legs	Easy run 15–20 min + drills	4 × 400m at 1600m pace, not all-out	Recovery jog + mobility	4 × 200m at 800m pace, full recovery	Pre-meet + strides	Meet or rest
8​	Championship Taper	Easy run 15 min + 4 strides	3 × 300m at race pace, full recovery	Light jog + drills + stretching	2–4 × 150m relaxed-fast	Rest, pre-meet, or championship meet	Championship / rest

 

[huntin24/7]

This took 30 secs. You should adjust based on when your meets are. It'll factor that info in if you provide it.

Week​	Training Focus	Monday	Tuesday	Wednesday	Thursday	Friday	Weekend
1​	Introduction / Base Fitness	Easy run 15–20 min + drills + strides	Intervals: 6–8 × 200m at controlled pace, full recovery	Easy run or games + mobility	Tempo intro: 8–10 min steady + drills	Relay games, hill strides, or easy run	Rest or light activity
2​	Build Aerobic Base + Form	Easy run 20 min + 4 strides	4–6 × 400m at 1600m effort, 2–3 min rest	Recovery jog + core + flexibility	Short hills: 6–8 × 10–15 sec hill sprints	Easy run + starts/relay exchanges	Rest
3​	Strength + Race Mechanics	Easy run 20–25 min + drills	3–4 × 600m at controlled 1600m effort	Recovery run + mobility	Speed: 8 × 150m fast but relaxed	Pre-meet or easy run + strides	Meet or rest
4​	Race-Specific Endurance	Easy run 20 min + strides	5 × 400m at goal 1600m pace	Recovery jog + core	3 × 300m at 800m effort + 3 × 150m relaxed-fast	Pre-meet / easy 10–15 min + strides	Meet or rest
5​	Peak Training Load	Easy run 20–25 min + drills	2–3 × 800m at 1600m effort, full recovery	Recovery run + mobility	4–5 × 300m at 800m pace	Easy run + 4 strides	Meet or rest
6​	Sharpening / Race Rhythm	Easy run 20 min + strides	Ladder: 200–400–600–400–200 at controlled race effort	Recovery jog + core	6 × 200m at 800m pace, full recovery	Pre-meet + starts/strides	Meet or rest
7​	Taper Begins / Fresh Legs	Easy run 15–20 min + drills	4 × 400m at 1600m pace, not all-out	Recovery jog + mobility	4 × 200m at 800m pace, full recovery	Pre-meet + strides	Meet or rest
8​	Championship Taper	Easy run 15 min + 4 strides	3 × 300m at race pace, full recovery	Light jog + drills + stretching	2–4 × 150m relaxed-fast	Rest, pre-meet, or championship meet	Championship / rest

That’s actually pretty good. There’s so much info easily attainable online, but I wanted personal experience. That looks like a solid plan though.