Thomas Jefferson Track & Field

Practice : Thursday, February 22, 2007

Workout purpose – Strength, LA Tolerance & Evaluation

Team Warmup (All but Mid/Distance)

· ½ mile or ½ mile of in and out’s

· Full movement series

Group A : (Those targeted to run 100/200) – Evan Wilson, Cheria Cauley, etc.

550 meter jog (1 lap and then 150 meters to start line)

• 1 x 250 meters

7 minute recovery – 1 lap jog, stretch, 1 lap jog

• 2 x 150 meters – walking recovery back to start (opposite direction – 150 m)

7 minute recover – 1 lap jog, stretch, 1 lap jog

• 6 x 50 meters – walking recovery back to start (opposite direction – 50 m)

Total Distance = 850 meters

All starts done on fly. Targets? No target, should be giving a great effort. Good gauge for now. 6 x 50 can be reduced to 4 x 50 if men hit 6 seconds and under and women hit 8 seconds and under (allowance for fly)

Group B : Ivory Allen, Morgan Veasley (?) Chris Perry, Bryce King, Dakota Roach, Efrem Woldu, those targeted for 200/400

350 meter jog

• 1 x 450 meters

10 minute recovery – 1 lap jog, stretch, 1 lap jog

• 2 x 250 meters – walking recovery back to start (150 meters)

10 minute recovery – 1 lap jog, stretch, 1 lap jog

• 2 x 150 meters – walking recovery back to start (opposite direction – 150 m)

Total Distance = 1250 meters

All starts done on fly. Targets? No target, should be giving a great effort. Good gauge for now, however splits should be noted.

Group C: - General - Newcomers

400 meter jog

• 1 x 350-250-150

Recovery equals 5 minutes in between reps. Should be enough time to walk to the next start while keeping heart rate up. No target times…lets see what they can do with this.

Total Distance = 750 meters

• Hurdle runs – On grass (width of football field) 2 hurdles will be set up in a lane athletes will sprint while trying to clear hurdles, not worrying about form. Athletes should do at least five reps.

Stretching

Coach Poirier : - Anyone target to run the 800 and up

Warm-up – 15 minutes, slightly slower than AT pace, 10 minutes for newcomers.

• 1 x 400-800-400-400 with recovery equaling 3 minutes between the 4 and 8, 6 minutes between the 8 and 4, and 90 seconds between the last two 4’s – NOTE : Any newcomer will skip the first 400 and the second 400 (3^rd rep in the set) therefore will do xxx-800-xxx-400 only.

No Target times – Athletes should note their split times.

15 minutes ACTIVE recovery – jogging, stretching, etc.

• 1 x 200-400-200-200 with recovery equaling 2 minutes between the 2 and 4, 4 minutes between the 4 and the 2, and 1 minute between the last two 2’s. NOTE : Any newcomer will skip the first 200 and the second 200 (3^rd rep in the set), therefore will do xxx-400-xxx-200 only.

No Targets – Athletes should note their split times.

5 minute recovery

• 3 x 150 meters – walking recovery back to start.

Coach Cohen’s group: - Throwers

Workout will be discussed with group and will depend on field conditions.