Thomas Jefferson Track & Field

Practice : Tuesday, February 07, 2006

Sprinters/Jumpers/Hurdlers

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

2 x 450 meters – Men sub 75, Women sub 85, 1 walk recovery to start
7 minutes recovery

2 x 250 meter with walk/jog recovery

Targets : Men sub 37

Women sub 42

7 minute active recovery

2 x 150 meter with walk/jog recovery to start

Targets : Men 20-22 seconds

Women 28-30 seconds

Stretching

Please note – newcomers will do 1 x 450 (the second one), followed by the 2 x 250, followed by 1 x 150 (the first one)

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.

Stretching