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)
·
¼ mile
jog followed by ¼ mile skips
·
Full
movement series
Coach Allen’s
Group :
1 lap jog
6 x Broken 200’s –
Athlete will run at 75% effort through the first 100, then sprint the final
100. Recovery should be about 7 to 8
minutes with a walk/jog recovery.
Targets : Men – 1st 100
in 19-21 sec, Final 100 in 11-12 sec.
Women 1st 100 in 22-24 sec,
Final 100 in 13-14 sec.
If athlete is going through the first 100 in a significantly faster
and/or slower pace, they should be stopped and should start again.
Full Recovery (15
minutes – if time allows)
4 x 30-30-30 – accelerates
through first 30, jog next 30, accelerate through final 30
If time allows, chase
downs vs. Bonner’s group. Have them pair
up and the one in Bonner’s group starts at about 150 meters, sprints past the
athlete in Allen’s group who is at the 100 meter point and at some point (20
meters past?) start Allen’s athlete
Coach Bonner’s
Group :
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.
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, jog next 30, accelerate through final 30
Chase downs vs. Coach
Bonner’s group – If time allows.
Coach Prim and
Wilson’s Group :
400 meter jog
4x2x 200 meters – 4
sets of 2 repetitions of 200 meters
200 – 2 minute
recovery – 200
5 minute recovery
Repeat above 3 times
Targets: Men – 35
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 – 42 seconds (same as
above for any who are running below this time)
10 minute recovery
6 x 50 meter
accelerations
Static stretching
Coach Caleb’s
Group :
Warm-up – 15 minutes,
slightly slower than AT pace, followed by stretching.
5 x 1000 meters –
with 10 minute recovery between reps
Targets: Dan should
be trying to hit 3:00, Ben should be at 3:20, Gauge how Steve and Mason are
doing, but I imagine they should be at about 3:00 as well.
If athletes hit first
four in near or below target, fifth can be skipped if you feel it is in the
best interest of athlete
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) – Coach Prim or Wilson should handle this, with the other
working with the 4x2x200 group described above.
Warm up with team
Weight room – Day 2
lifts (arms and legs) – should be approx 45 minutes
10 x 30 meter
accelerations on the track
Athletes can be
excused after the 30’s
Shot work, if they
want to do it. Perhaps Coach Prim can
work with anyone who sticks around.