Thomas Jefferson Track & Field
Practice : Tuesday, March 07, 2006
Workout purpose – Strength, LA Tolerance
Priority is the Track Workout, Event Work is
Secondary.
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
- 2 x 255
meters – 3 minute recovery, Targets – Men sub 32, Women sub 38
10 minute recovery
- 2 x 150
meters - 3 minute recovery, Targets
– Men sub 20, Women sub 26
5 minute recovery
- 2 x “Speedbuilders” - 60 meters @ 90%, 40 meters relaxed, then slow jog around
curve and repeat down back stretch – Emphasis to simulate the first 100
meters of the 200 meter dash – (sprinter should “press through” first 50
to 60 meters then get into relaxed sprint rhythm)
Horizontal Jumpers to pit
for approach runs / 4 step jumps into pits
Approach run should emphasize marks after first 6 steps,
then 12 steps.
4 step jumps should emphasize lowering of body (short
step) and paw through
Sprinters – work on
starts, handoffs, etc.
Coach Bonner’s Group :
1 lap jog
- 2 x 455
meters – 5 minute recovery, Targets – Men sub 69, Women sub 76-79
15 minute recovery
- 2 x 255
meters – 3 minute recovery, Targets – Men sub 32, Women sub 38
5 minute recovery
- 2 x “Speedbuilders” - 60 meters @ 90%, 40 meters relaxed, then slow jog around
curve and repeat down back stretch – Emphasis to simulate the first 100
meters of the 200 meter dash – (sprinter should “press through” first 50
to 60 meters then get into relaxed sprint rhythm)
Then go to work on starts, handoffs, etc.
Coach Prim and
Wilson’s Group :
- 1 x
1000 meters – sustained run – pace through
10 minute recovery
- 1 x
200-400-200-200 – recovery equals 90 seconds, 3 minutes, 1 minute, Targets
– Men 35/75/36/36, Women 42/85/43/43
10 minute recovery
- 1 x
100-200-100-100 – recovery equals 45 seconds, 90 seconds, 30 seconds
5 minute recovery
To pits for jumping drills
Coach Caleb’s Group :
Warm-up – 10 minutes, slightly slower than AT pace,
followed by stretching.
- 1 x
2000 meters – Targets – To be discussed
Approximately 7
minute recovery (light jog - about a lap, stretch)
Approximately 7
minute recovery (stretching)
- 1 x 1200 meter – Targets – To be
discussed
.
Coach Cohen’s Group
1 mile in & out’s (100 or 200 m on, 100 m off)
10 x 20 meter accelerations
Power hurdle hops
Discus work / hurdle work?