Thomas Jefferson Track & Field

 

Practice :Thursday, January 26, 2006

     

 

Sprinters/Jumpers/Hurdlers

 

Warm up – 1 lap jog, 2 laps of movement series

 

1 x 450 meters
10 minutes recovery

6 x 150 meter with walk/jog recovery – Start on a fly

            Targets : Men 20-22 seconds

                                   Women 28-30 seconds

 

                                    OR

 

4 x Broken 400’s - Each quarter will be broken into segments (100,100,200) with the concentration on the final 200 meters.  Each segment will have a target, and if that target is not met, we will start again.

                                Targets:                Men                        Women

                                1st 100                    24-26                       27-29

                                2nd 100                   21-23                       24-26

                                 200                        sub 27                    sub 33

                                Recovery = walk/jog for 1 lap, no more than 4 minutes

 

10 minute active recovery

6 x 55 meter accelerations

                                   

                                    THEN

 

The Deck

Stretching

 

Middle Distance

 

Warm up and stretch

10 minute AT run

3 x Target 800s – (100/300/100/200/100)

            Targets : Men 16/69/16/46/16 = 2:43

                         5-7 minute recovery between sets

The distance and times in Bold are very important to target. If times are met on the first two, the third may be skipped.

 

The Deck with the sprinters

Stretching