**Most running websites recommend 10-20 miles total per week for a middle school athlete.
Lots of great workout ideas on this website: Workout ideas
Destination Runs--start at GMS
Run to country manor, do the loop 1-3 times depending on skill
Run to country manor and do the hill ?? times
Run to Richmond Hill and do hills, then DQ
Run into town and around the park then back
Track Workouts
Broken 500s: start at a straightaway, run 300 for pace (about 20 seconds per 100 for top boys - times out to about a 5:30 mile, about 22.5 seconds per 100 for top girls, times out to a 6:00 mile. Then cut diagonally across the field to the 200 start line. Sprint a 200. Then walk (easy, recovery) backwards the 300 back to the start line for the 300 portion. 3-5 in a workout depending on skill.
200 - 400 - 800 - 1000 - 800 - 200 (not sure on pacing or recovery between). Some sources recommend have the distance as a recovery in between.
Three to six 800s for pace
Relay races for a fun track workout? Gatorades or a snack as prizes?
Ladders (100, 200, 400, 800) or Pyramids (100, 200, 300, 400, 300, 200, 100)
Other workouts:
Card fartlek (when you’re running like normal and then sprint either to a certain landmark or for a certain amount of time). Write different times like 20 sec, 30 sec, 45 sec, 1 min on cards, 2 of each time, along with some funny things dance like a chicken, tell a funny joke to the person next to you, stop and do 10 push ups, etc. Do this on the quidditch pitch in wide loops so that kids don’t get left behind and you can make sure they are actually performing the cards. They can hand off cards to the coaches as they finish them. Done when all the cards are complete or for a certain time.
Games: frisbees, princess/pirate/rider, clear, etc
Delay runs: Set up a long or short course with a finish line. The first runner begins and the second runner refrains from starting until a certain delay period passes. The goal is for the second runner to try to catch the first runner before the finish line.
Continuous Relay:
Split your runners into two or more fairly matched teams.
Give each team one baton and designate baton handoff locations on the running loop.
Place one runner from each team at each handoff location except for the starting position, which should have two runners from each team.
Designate which of the two runners will run first for each team.
The first runners run to the first baton handoff location and pass off their batons to their teammates.
While the first runners stay and rest until the baton comes around again, their teammates run to the next handoff location and so on.
The first team to have all runners return to their starting positions wins.
Variation: vary the relay leg lengths by setting up changeover points at different distances. Since each runner will be running each leg everybody will end up running the same distance overall.
Variation: each changeover point is associated with an exercise. Upon arrival at a changeover point runners perform the exercise until they are relieved by another runner. They then run to the next changeover point and relieve the runner waiting there.
Core Workouts—
https://www.stack.com/a/5-core-exercises-young-athletes-should-be-using-instead-of-sit-ups
https://www.sportsmomsurvivalguide.com/9-exercises-kids-improve-core-strength-conditioning/