Thomas Jefferson Track & Field

Workout: Tuesday, January 17, 2006

Sprinters/Jumpers/Hurdlers

½ mile warm up – 1 lap jog, 1 lap skips into movement series, stretch

½ mile of in and outs

3 x 100-200-100-100 (recovery equals 1 minute, 2 minutes, 30 seconds – 5 minutes between sets)

Targets: Men - 13 sec, 27 sec, 14 sec, 14 sec

Women – 16 sec, 32 sec, 17 sec, 17 sec

7 minute recovery

2 x “Speedmakers” – 60 meters @ 90%, 40 meters relaxed, then slow jog around curve and repeat down back stretch – Emphasis to simulate the first 100 meters of the 200 meter dash – (sprinter should “press through” first 50 to 60 meters then get into relaxed sprint rhythm)

Mid-Distance (800/1600)

Warm Up – 12 minutes with stretching

1 x 400-800-400-400 (recovery equals 3 minutes, 6 minutes, 90 seconds)

Targets – DM 67-68, 2:19-2:21, 72, 72

BG 78-80, 2:43-2:47, 84, 84

10 Minute AT run

3 x 200 @ 800 meter race pace – walk/very slow jog recovery for 200 meters back to start line. These should be done RELAXED. If struggling, we need to reassess reps or target times.

Targets – DM 35,33,31

BG 42,40,38