Thomas Jefferson Track & Field

Practice :Tuesday, March 01, 2005

• Team Meeting – By grade meet with a coach to determine event target
• Team Warm-Up

Sprinters/Jumpers/Hurdlers

1 x 450 meters
12 minutes recovery

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

Targets : Men 20-22 seconds

Women 28-30 seconds

6 x Hills with 10 push up/ sit ups at top

Stretching

Middle Distance

20 minute AT run

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

Targets : Men 15/45/30/50/15 = 2:35

Women 18/50/37/55/19 = 2:59

The distance and times in Bold are very important to target.

6 x Hills with 10 push up / sit ups at top

Throwers

1 mile – in & outs (100 meter run / 100 meter walk)

The Deck

Intro to the Shot Put

Distance - ???????

6 Miles Moderate

Stretching