SUMMER PRACTICES

 

VACATION WEEK WORKOUT DAY #2

Sprinters/Hurdlers/Jumpers -  3 sets of 4 x 60 meters at 95% speed rest 2 minutes between each 4 and 4 minutes between each set.

Distance -   20 minute warmup, then 6 to 8 x 150's at your 400 pace walk back between each then another 20 minute cool down

Throwers - Do 2 sets of the Sprinters/Hurdlers/Jumpers workout. Work on drills that either Coach Carr, Coach Morrisey or Coach Kennedy taught you, then do Exercise Bodyweight Circuits x 2 from yesterday

VACATION WEEK WORKOUT DAY 1

 Hurdlers that cannot attend 8am practices will be Sprinters

Long Sprinters -  2 x 3-4 x 150 meter snowballs 

1st 50 @ 80%  2nd 50 @ 85% 3rd 50 @ 90% rest = 4 min (each 150) 8 min each set

(if away, you only need to measure 50 meters and go back and forth, unless you have a track

Short Sprinters - 5 - 7 x 40 meters then plyometric exercises ( two legged jumps)

then 2 sets of bodyweight circuits with 40 meter jog in between each

BODYWEIGHT CIRCUITS

20 prisoner squats, 25 bicycles, 10-15 pushups, 20 split squats, 20 mountain climbers, 30 crunches, 

20 plia squats, fire hydrants ( 20 each leg) 25 squat thrusts

Throwers - DO SHORT SPRINT WORKOUT

Distance - 5-6 mile run or 50 minutes on a bike or in a pool, then Bodyweight circuits

SECRET WORKOUT?

MUST SEE: SYDNEY McLAUGHLIN TRAINING REGIMEN

 

Start 2021 with your Track and Field Homework A.K.A. Core

WEEK OF SEPTEMBER 7 PRACTICES

WEEK OF SEPTEMBER 7 PRACTICES

MON -

ACTIVE WARMUP
2 MILE WARMUP RUN

4 MILE TEMPO RUN AT APPROXIMATELY 85% OF VO2 PACE
(3 MILES FOR LESS EXPERIENCED RUNNERS)
TEMPO IS A MEDIUM TO STRONG RUN - TIMED

(LESS EXPERIENCED RUNNERS 3 MILES)
RECOVERY
THEN RUN 1 EASY MILE

LEG CIRCUITS - 2 SETS

TUE -

LIGHT STRETCH

6 MILE RECOVERY RUN

(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 4 MILES OR MORE)

BODY CORE

WED -

LIGHT STRETCH

7 MILE LONG RUN

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN BEFORE)

LEG CIRCUITS - 2 SETS

THU -

ACTIVE WARMUP

2 MILE JOG FOR WARMUP - 1 MILE OF JOG/ 1 MILE OF SKIPPING

7 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)

RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY

3 MILE JOG

BODY CORE

FRI -

LIGHT STRETCH

5 MILE RECOVERY RUN

LEG CIRCUITS

SAT -  UPDATED

REST

SUN -

STRETCH

5 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS

WEEK OF AUGUST 31 PRACTICES

WEEK OF AUGUST 31 PRACTICES - TIME TO CONTINUE ON!

IT IS IMPORTANT THAT EACH PERSON HAVE THEIR OWN SUPPLY OF WATER AND HAND SANITIZER.

EXERCISE SOCIAL DISTANCING WITH MASKS WHEN WARMING UP..

IS OKAY TO REMOVE MASK WHEN RUNNING, BUT NOTHING CAN BE SHARED!

MON - UPDATED

STRETCH

2 MILE WARMUP RUN
TIMED TWO MILE RUN (VO2 MAX - MEASURING YOUR AEROBIC POWER
FULL RECOVERY
2 MILE COOL DOWN (POSSIBLY LESS FOR INEXPERIENCED RUNNERS

BODY CORE 

TUE -

REST: STRETCH   BIKE OR SWIM IF YOU CHOOSE TO

WED -

LIGHT STRETCH

6 MILE LONG RUN..(TRY TO RUN AT ABOUT 60-65% OF YOUR VO2 MAX PACE)

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN LAST WEEK)

TRY NOT TO WALK DURING THIS RUN

THE PURPOSE IS TO BUILD UP YOUR AEROBIC THRESHOLD ON LONG RUNS/

RUN AT A CONVERSATIONAL PACE

WE ARE BUILDING AEROBIC AFTER 3 MILES OF RUNNING

BECAUSE OF COVID, IT IS SUGGESTED THAT WE KEEP OUR GROUPS SMALL AND 

NO BIGGER THAN 5 IN A GROUP

LEG CIRCUITS - 2 SETS

THU -

WARMUP STRETCH

5 MILE RECOVERY RUN 

BODY CORE

FRI -

ACTIVE WARMUP

2 MILE JOG FOR WARMUP - 1 MILE OF JOG/ 1 MILE OF SKIPPING

6 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)

RUN UP HILL AT 80% SPEED AND JOG DOWN RECOVERY

UP TO 4 MILES RECOVERY AT 60-65% OF VO2 MAX

LEG CIRCUITS - 2 SETS

LEG ELEVATIONS AND REST

SAT -

REST MENTALLY AND PHYSICALLY OR SWIM/OR BIKE IF YOU WISH

SUN -

LIGHT STRETCH

6 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS

WEEK OF AUGUST 24 PRACTICES

WEEK OF AUGUST 24 PRACTICES - WE'RE LIVE NOW!

EVERYONE DEVELOP A ROUTE FROM YOUR HOUSE OF 1, 1.5 AND 2 MILES SO IF YOU RUN 4 MILES, YOU CAN GO 2 MILE OUT AND 2 MILE BACK ETC.


SUN (AUGUST 23)

REST


MON -

STRETCH
4 MILE RECOVERY RUN
(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 3 MILES)
EASY STRIDES


TUE -

STRETCH
4 MILE RECOVERY RUN
(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 3 MILES OR MORE)
LEG CIRCUITS*  SEE PICTURES BELOW

WED -

LIGHT STRETCH
6 MILE LONG RUN
(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN MON/TUE)
BODY CORE WORK** SEE SOME PICTURES FURTHER BELOW


THU -

ACTIVE WARMUP
2 MILE JOG FOR WARMUP
6 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)
RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY
2 MILE JOG
LEG ELEVATIONS

FRI -

REST


SAT -

STRETCH
5 MILE RECOVERY RUN
LEG CIRCUITS

SUN -

STRETCH
4 MILE RECOVERY RUN FROM HOME
LEG ELEVATIONS

*LEG CIRCUITS

20 BODY WEIGHT SQUATS

30 SECONDS REST

10 EACH SIDE SPLIT LEG LUNGE

30 SECONDS REST

10 BODY WEIGHT SQUATS WITH DOUBLE LEG JUMP

2 MINUTES REST

REPEAT

BODY CORE WORK**

1 MIN FULL CRUNCHES

1 MIN DOUBLE LEG VENTRAL PLANK

1 MIN SINGLE LEG PLANK ON EACH SIDE

1 MIN EACH RIGHT AND LEFT SIDE PLANK

1 MIN BRIDGE

2 MIN BICYCLE