Thomas Jefferson Track & Field

 

Practice : Monday, February 26, 2007

 

Workout purpose – Strength, LA Tolerance & Race Pacing

Emphasis – Quality, not quantity.  Should be striving to hit targets, not just to make it through workout.

 

Please make every attempt to stagger athletes on track so they are not running into each other.

 

Team Warm-up (All but Mid/Distance)

·        ½ mile in-outs with skips/jog

·        Full movement series

 

Group A :

 

1 lap jog

 

4 x Broken 400’s – Athlete will run at about 50% effort through first 100, 75% effort through second 100, then all out sprint in final 200.  Emphasis should be on hitting target times, especially in final 200. Recovery should be 10 minutes between sets.  While that may seem like a long time, it is necessary for this exercise.

Targets: Men – 1st 100 in about 25-27 sec, 2nd 100 in about 20-22 sec, Final 200 in sub 27 sec. – Chris and Dakota, sub 25

Women – 1st 100 in about 30-32 sec, 2nd 100 in about 25-27 sec, Final 200 in sub 32 (Ivory should be attempting to hit sub 30)

 

If athlete is running the 1st or 2nd 100 in a significantly different than target, stop them in the process and have them start again.

 

Full recovery (about 15 minutes)

 

4 x 30-30-30 – accelerates through first 30, quick feet next 30 (concentration on turnover), accelerate through final 30

 

 

 

Group B:

 

400 meter jog

 

4x 2x 200 meters – 4 sets of 2 repetitions of 200 meters

 

200 – 2 minute recovery – 200

5 minute recovery

 

Repeat above 3 times

 

Targets: Men – 30-32 seconds (if they start running below that time, they should be told that they have just established a benchmark for themselves and should try to hit that same target time for each rep)

   Women – 35-38 seconds (same as above for any who are running below this time)

 

10 minute recovery

 

6 x 50 meter accelerations

 

Static stretching

 

Coach Poirier’s Group :

 

Warm-up – 15 minutes, slightly slower than AT pace, followed by stretching.

 

4 x 1000 meters – with 10 minute recovery between reps

 

Targets: Mason, Dan and Steve should be sub 3 minutes, ideally Mason should be around 2:50 as he is targeting the 800.  Ben should be at 3:20-3:25.  Others should be tracked on first one and attempt to hit those each time.

 

Few minutes recovery, then 3 x 200 at 35/33/31 – Should be a bit fatigued while attempting these, recovery between 200’s should be a walk/jog recovery to start.

 

 

 

Coach Cohen’s Group (Throwers) –

 

Warm up with team

 

Weight room – Day 1 lifts (arms and legs) – should be approx 45 minutes

 

10 x 30 meter accelerations on the track

 

Shot work – we will begin the progression of the shot put.