0000022128 00000 n I ran sub 5 in middle school. 0 [ Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . "With the increase from rep to rep here, bump it up only about .2 to .3 each time. $.' /Resources <> /Creator [ Thats right! The small space makes them do short litle sprints. . Track Drill Sheet Common Exercises 6 x 500m @ race pace. stream var windowHref = window.location.href || ''; We paly for about 15 minutes. This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. 612 ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! 0000027440 00000 n 0000002601 00000 n On easy days, we would warm up a mile, and play a game like capture the flag or run around for 15-25 minutes. 0000024934 00000 n HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 and basic bounding drills are also very good at this time of year. The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. >> After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. /DeviceRGB Home workout plan for ten week: MONDAY. 0000007855 00000 n Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); STARS Participation Rubric. "" You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. } Will require a bit of work on your end, but set a distance and start the slowest kid first. 75 meter all out sprints with little rest (30 seconds), did about 10 of these, they got pretty tiring, when I was only 11 years old, I thought I was going to die or something! 1 url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); 0000004275 00000 n 1 Rest: jog curves of track. IMPORTANT: If you try to change the workout and run at a different pace, run further or shorter than the prescribed distance and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train. 200hard 200 easy. Run how you feel. I looked through the archived results and found some middle school links from over a year ago but nothing recent. if (document.readystate === 'complete') { R 0000002701 00000 n The kids tagged and the last to cross the line are the "it" kids. 0 P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& %PDF-1.4 hb```"^f ,` gd88c!C0;S52F3&U[1@L 2// k)UbIIca.u"PD@ 3"'eY(";::bP1 ;nPJu0): 2 x(d:2,?TL+b2,iT1 X, U endstream endobj 71 0 obj <> endobj 72 0 obj <>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Type/Page>> endobj 73 0 obj <>stream The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 1s:QW,{A-B+8j&j 0000028433 00000 n % 0000027085 00000 n =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? Sixth week. Keep them busy and keep it short and sweet. stream 5. << Visit our moderation dashboard to view statistics on our moderating activity. /Filter 0000028279 00000 n >> endobj 4 0 obj 0000028331 00000 n Eighth week:. The latest running news, sent to your inbox weekly. Ninth week: 75-second sprint, 30-second jog (7x) Discus School (Release & Power Pos.) jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream } else { 0000000921 00000 n Create your own unique website with customizable templates. Thursday - Recovery Run (60 minutes) Designate that all competitions are hard training days because the athletes will go 100% in these meets. 0000008692 00000 n The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. 0000002790 00000 n Indian Sprints and relay races with batons if you have enough. Then play a game. 0000008037 00000 n 0000028175 00000 n ( M i d d l e S c h o o l T r a c k P r o g r a m) Provide context for this post report if relevant. 0000007695 00000 n kE|w.R-[+n. 0 trailer 0000002301 00000 n 7 0000027600 00000 n 0000002071 00000 n /D 0 Control the range however you like. Here are 4 classic track workouts:- #1 400m Repeats 400m repeats done at 1500m race pace would mean that you would be running at 110 percent of your VO2 Max. 0000028383 00000 n %PDF-1.5 /S 10 endobj document.write( windowHref += '? Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. 0000002990 00000 n Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesnt make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon). set 2 . url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), 0000010478 00000 n 0 << The risks are too high, and the stakes are far too low. Handicapped races. /Transparency %PDF-1.4 % Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 . 90 Minute Middle Distance Practice Plan RequirementsTrackTeam Warmup (15 Minutes) Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Continue Reading 60 Minute Triple Jump Practice Plan 0000028537 00000 n If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. 0000009248 00000 n Here are a few workouts you can try: 1. <> The "it" kids group grows quickly. /St /Names startxref This was created by monitoring an 8th grader. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. The 800m start line. If you have a question or concern, email us at [email protected] or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. By varying those stresses, you're not relying on the same muscle groups at all times. Technical jumping form can be perfected later in the season. R Without cell phones,texting, I pods, Internet. R Anyone else heard this? :Xa>LD. 60 min steady over a hilly course finish with strides and 16 x 200m up a grassy hill. <> Training Middle Distance Runners is without question a challenging, complex, but rewarding part of any Track coach's duties.The nature of the events is such that the athlete has to bring so many ingredients into their quest for excellence - strength, speed, endurance, tenacity, concentration, toughness, confidence, and the willingness to work on these attributes. Track Star USA is committed to helping all track and field athletes and understands how difficult it is to come across free and unique track workouts. Also running "long" 10-25 minutes once a week is good! Different paces and workouts stress your body in different ways. Thursday Thrower Warmup Discus School (Middle of Ring) Shot Put School Lifting: First two lifts 3x810; Auxillary Lifts 3x810; Abs/Core 3x to "Failure" Lower 0000006619 00000 n The other was 4x400, each at 70 seconds, this was right before I ran sub 5. Leave the password field blank to post anonymously. obj ",#(7),01444'9=82. ,eR. 0000000016 00000 n Next . We'd do a lot of short hills, a lot of drills, and raced once a week during the season. /S I ran sub 5 in middle school. h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> Most days we would run 20-25 minutes. Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source. Middle Distance Runners and Cross Country/Distance Running: How to Structure and Implement a Training Program for High School Athletes Iowa Track and Field Coaches Clinic December 11th 2008 Jay Johnson - [email protected] Graduated from Douglas County HS (Castle Rock, CO); ran 4:25 . Vary up your relays. Tenth week: 80-second sprint, 45-second jog (8x). bump again. Have the students do two sets of six reps of each exercise. 2023 LetsRun.com, LLC. Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. FridayAm: 34 miles easy PM: Hard workout+teamstretching. In a certain area of the course, the "it" kids can tag the runners in the other direction. << Z,EL4X8*f +EQB7RNXq_O FREE!!! }); Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace - 2 sec (if mile pace is 5:00 - 73 seconds) . >> startxref 0000003563 00000 n Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= 2 Get Started We review 100% of reports submitted. Soccer field diagonals are a good one. Rest: 30s between each. 0 The "Devil Dog" No clue why its called that.. basically a ladder on track.. each lap is done w a percentage of fast then easy running.. 100 hard 300 easy. 165 0 obj <> endobj 0000028587 00000 n 0000000656 00000 n The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. /Contents Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . Third week: 45-second sprint, 60-second jog (7x) Regular performance will help you run faster and improve your flexibility. 0000001625 00000 n You can heat in different ways, you just have to find your favorite. Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! Fourth week: 50-second sprint, 45-second jog (8x) Rest: 400m walk. } 8 xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33` 5@A~ Y*- You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. obj <>>> xbbe`b``3 1 <> >> 0 endstream endobj 166 0 obj <> endobj 167 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/Type/Page>> endobj 168 0 obj [169 0 R 170 0 R 171 0 R 172 0 R 173 0 R 174 0 R 175 0 R 176 0 R] endobj 169 0 obj <> endobj 170 0 obj <> endobj 171 0 obj <> endobj 172 0 obj <> endobj 173 0 obj <> endobj 174 0 obj <> endobj 175 0 obj <> endobj 176 0 obj <> endobj 177 0 obj <> endobj 178 0 obj <> endobj 179 0 obj <> endobj 180 0 obj [/ICCBased 202 0 R] endobj 181 0 obj <> endobj 182 0 obj [301 0 0 0 0 0 0 160 0 0 0 0 0 0 367 524 524 524 524 0 0 0 0 0 524 0 367 0 0 0 0 0 0 611 566 598 613 536 525 0 654 278 0 0 0 761 638 674 543 0 582 481 581 0 0 852 0 0 0 0 0 0 0 0 0 525 557 460 557 537 401 502 557 307 0 504 320 830 546 537 557 0 417 405 420 557 490 744 0 493] endobj 183 0 obj <> endobj 184 0 obj [301 0 325 0 0 0 706 160 367 367 0 0 367 367 367 0 524 524 524 524 524 524 524 0 524 524 367 367 0 0 0 367 771 590 566 598 613 536 525 676 654 278 477 576 506 709 638 674 558 676 582 481 581 648 587 852 0 0 0 0 0 0 0 0 0 525 557 495 557 545 370 502 546 285 367 504 295 830 546 537 557 0 389 405 396 546 490 744 501 493 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 524] endobj 185 0 obj <> endobj 186 0 obj [301 0 391 0 0 0 0 301 0 0 0 0 0 367 367 397 586 0 0 586 586 586 0 0 0 0 367 0 0 0 0 0 0 614 0 613 632 0 0 676 678 278 0 0 0 786 0 0 583 0 624 501 685 662 0 926 0 684 0 0 0 0 0 0 0 593 0 493 593 552 410 535 562 327 0 540 320 830 562 570 599 0 447 459 438 557 552 773 0 564] endobj 187 0 obj <>stream %PDF-1.4 % Designed using Nevark Premium. /Catalog Middle Workout Day One ; set 1 . endobj A good rule of thumb is 3-4 days a week of 30minutes. 60-second sprint, 45-second jog (6x) The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. After looking back on it, these workouts were easy as shit. Team leaders per group will be helpful. if (windowHref.indexOf('?') 1. 0 stream Everyone ; propulsio n 8 50% ; 8 55.% 8 60% ; 8 60% . 4-5x800 meter intervals on grass (on some type of soccer, football, lacrosse fields), we did these pretty hard, just fast enough so we could do the whole workout, we wouldn't do this every week. Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when If you time it right, it can results in some really fun kicks at the end. Be sure to follow the prescribed distances and recoveries for best results. OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. European Indoors Championship Day 2 Official Thread. '; 0000001456 00000 n 2. 0000004702 00000 n endobj Figure out the handicap and start your next slowest, then third, etc. Workout 8 - 4 x 4:00. 0000002401 00000 n 0000003396 00000 n Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . The last person to complete the lap is out. Manual Focus There are really no training "secrets" hidden within these pages. 507 18 See information about Hips circuit below for some good stretches. <> We are about running, faith and sharing in community to care and support others. Spin a 6 and the group goes 600m. 70-second sprint, 45-second jog (6x) Hard workouts some days, a day of fun relays or games as a reward for good behavior. 0000007335 00000 n The Middle School Block Zero Strength Program - Breaking Muscle Fitness The Middle School Block Zero Strength Program The best gift you can give any athlete is a solid foundation. 0000028691 00000 n If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, font-weight: 500; 0000001810 00000 n Rest: 90 seconds. 0000010282 00000 n Step up upon request_________________________________________________________________________________Day 3- Warm up- 1 mileworkout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard, Cool down-1 mileStretch and core same as previous_________________________________________________________________________________Day 4- Warm up- 1 mileWorkout-1 mile on track, 3 minute break, 800,3 minute break, 1 lap of stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5 minute breakCool Down- 1 mileStrecth and core same as previous_________________________________________________________________________________Day 5- warm up- 1 mileworkout- 3.5 miles mediumCool down- 1 mileStretch and cored same as previous_________________________________________________________________________________Day 6- INTERVAL WORKOUTWarm up- 2 laps extra easyWorkout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15Cool down-2 lapsStrecth 15 minutes extra for day offcore same as day 1_________________________________________________________________________________Day 7- RECOVERY DAY, @font-face { 7 0 obj hTmk0+}Yx -4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM 0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ You will work on balance and core strength and get your heart rate with plank exercise. 4 5 They'll race the reps, so be sure to give rest. Fifth week:. 0000002973 00000 n /Pages h| Powered by WordPress. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. This was created by monitoring an 8th grader. Its very important that before doing your routine you do a little warm-up, so that your body is activated and is prepared to exercise. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. //-->. Whether the athlete participates in high school outdoor track and only has an eight week season, or if the athlete is an NCAA All-American and can . Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School [email protected] Track Success at Cherokee Trail High School-In 13 years of being a varsity program, the CTHS Boys Track Program has -won 7 League Championships -finished in the top 7 at the State Championship nine times -won 2 State Championships Have your athlete start flat on their stomach, kneel, cross-legged, on back, tuck and roll, push-up position, two-point, two-point deep crouch. . xref Try playing either "Carlotte" (Don't know if i spelled it correctly) or "Zoolotte" and Carlotte is an indoor game where kids are assigned a number and when that number is called they get up and well they chase each other around with dodgeballs until one person is left and then a new number is called. 0000007494 00000 n an be used DAILY anytime of the year! 3 endobj << endstream [c=c%cz07Y|zH 3!'{|9*B Warm-up Before you begin your workout, make sure you warm up properly. <]>> 60 minutes to 2 hrs depending on the athlete. % 65-second sprint, 60-second jog (5x) The key to a successful track and field season can be made or broken in the first 35% of the season. All rights reserved. xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l endobj Components of a Successful Middle-Distance Plan Here are the components of the training plan I'll have you do: #1) Speed Zone workouts I mentioned these above as well. Workouts can be adjusted upon your ability. What was the time? 0000028743 00000 n /Length Proven Workouts and Training Strategies for H.S. Since the race occurs around your VO2max pace, you must improve your VO2max. Pull em when they look wiped. set 3 ; set 4 . 0000007086 00000 n endobj All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. One was a small ladder, 300-500-800-500-300. Powered by Then do a short, short workout. /Page Here is the breakdown of his sample week: Sunday - Long run. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l 0000002762 00000 n Pace: Start at half-marathon and progressively pick it up. I remember in middle school our coach have us do these workouts/games for us: 1. I only remember doing two hard. Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. 0000007049 00000 n 9 Add in plyometric exercises twice per week while allowing two days off in between each one. Everyone . Track & Field Coach Downers Grove South High School [email protected] Background: 20 years coaching experience USATF Level I, II & III schools USOC Emerging Elite coaching school Key Resources that I use a lot (books & videos): /PageLabels 0 Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. Middle School Training Plan For: TRACK & FIELD Week 9 Sprint Workout Ancillary Sprint / Field Distance Workout Week 10 Sprint Workout Ancillary Sprint / Field Distance Workout Monday Tempo Run 100-200-300-400-400-300-200-100 @ 75-85% (1:00 Recovery) Sprint Drills 1-11 Core Workout Easy Run BF Strides / Drills Core Workout Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. This will help prevent injuries and ensure that you're able to /CS Hill Running (and/or "stadiums") can also help build Strength. 5 0 obj WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. <> 0000028639 00000 n Sit up is a great workout to strengthen and tone the abdominal muscles. 6 ); Hill Running (and/or "stadiums") can also help buildStrength. Distance Learning Daily Fitness Challenges. R 55-second sprint, 30-second jog (7x) /Group /Type >> >> . 0 document.addEventListener('DOMContentLoaded', function() { Mn6Q|:8WjYRS#/?)~, Use the event specific workout links below to help train the right energy system and maximize your potential in your events. 0000002218 00000 n Runners have to do short sprints at a few times -- getting away from taggers and at the end when they don't want to be last. endobj What kind of results can you expect from these track workouts? We play the game a few times. Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk endobj 0000010431 00000 n } SLRDL . anything else? Sometimes we play "Devil-Take-the-Hindmost". they post, and view their posts in one place. font-family: SQMarket-Medium; Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); B"B!+Xj@RH& Op6vYg^ldApb bm4/ [cWC_6!occewLFOeX35G-TVH1*_Mpj Once the runners pass, they have to continue doing the course backward to the start. Good to do while you are sitting around watching TV !. Spin a 3 and you run 300m. %%EOF Free 2 Run 4 Life is a non-profit organization that invests in others. /Nums x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ ,D\t@(!&C"V4F$HLIH*%dL6'|O m@-PTEA]AP# BP/U#wC]D)QMTTx}I Mix up the genders, pair the fastest kids with the slowest kids, etc. 0 0000005191 00000 n Is it just the shoes? Combined with 4000 meters of slower . Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. 0000005874 00000 n /FlateDecode M. Plyometric training is also a good way to get into top shape. ( G o o g l e S h e e t s) Middle school track athletes who are new to plyometrics should begin with squat jumps, star jumps, pogos and double leg speed hops. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. Train event specific. We would spend about 2-4 weeks of "conditioning" doing these hard workouts about every other day, when the meets came around, we eased back a little. %%EOF Clear Consistent Choice Develop a process for you athletes to use. Or is something else going on? 0 xMk@@=vf$9NRn+! 1Md*$r,gCHgH %&c# k8Q/UuQWo-Gnt@jBRLrbGdR: *wF,c9=qL+l$M%'F&)r]zwmz7qt-/i^[ Vs?$OM6($e]p^$t$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 The training plans are formulated specifically for middle school athletes based on appropriate physiological age and stage of development considerations. /Annots } else { - Off season is the time to develop strength and speed. TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. windowHref = windowHref.replace(/'/g, "%27"); The rest factor is generally kept short-usually 2 to 3 minutes. Create your own unique website with customizable templates. The other key is start to develop strength and speed by doing some supplemental training such as Lifting, swimming,cycling, or other activities for 30 minutes. //