Running Routine

The students have been training for track by using a simple interval running routine. They are taking part in the 3 minute commitment. The 3 minute commitment means the students are committed for 3 minutes by focusing on their exercise task at hand.  There is no stopping for shoe laces, water breaks, bathroom breaks or fatigue! They are committed to finish the 3 minutes to the best of their ability.


Here is an example of where we are for the 3 minute committment.  As the season progresses, we will adjust the committment routine.


3 minutes 50%-60% effort jog - followed by 1 minute of rest. Repeat 2 to 4 times

Coming up

• 2 minutes 30 seconds jog + 30 seconds of 90% effort - followed y 1 minute rest

• 2 minutes jog + 1 minute 80% effort - followed by 1 minute rest

• 1 minute jog + 1 minute 90% + 1 minute jog - followed by 1 minute rest


If your child feels that he or she is capable of moving on to one of the later intervals  when they ar running at home, go right ahead.

Training while running at home takes about 20 minute for 4 cycles of 3 minutes commitment +1 minute rest. Having a parent being able to supervise and perhaps help time would be very helpful for the student. Ultimately we would like to help your child develop a healthy habit of exercise and healthy living. If the commitment is too much to handle, water it down by moving to an earlier interval.


Stretching is an important aspect of exercise - especially AFTER the work out takes place.  Make sure your child spends the time after a practice or a workout to stretch as many of the big muscles as possible: Neck, arms, back, stomach, front of legs, back of legs (both upper and lower sections). Drinking plenty of water not only helps keep your child hydrated but flushes lactic acid build up in the muscles.

Good luck and we look forward to the season of Track and Field.

SMS Track Coaches