Thomas Jefferson Track & Field

Practice : Thursday, March 08, 2007

Workout purpose – Strength, Race Pacing, 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 Bonner’s Group :

1 lap jog

• 2 x 250 meters – 3 minute recovery, Targets – Men sub 32, Women sub 38

10 minute recovery

• 3 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)

5 minute recovery

• 2 or 3 x 30-30-30 (in’s and out’s)

Coach Green’s Group :

1 lap jog

• 1 x 450 meters – Targets – Men sub 69 (Chris & Dak should be 64), Women sub 76-79 (Ivory should be at 72)

10 minute recovery

• 3 x 100-200-100-100 with 90 seconds recovery between the 100 and 200, 3 minutes between the 200 and 100 and 45 seconds between the 100 and 100. 7 minute recovery between sets. Targets – Men - Chris & Dak 12/24/12/12, rest at 13/26/13/13

Women – Ivory – 14/28/15/15, rest at 15/32/15/15

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)

Coach Prim’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

• 2 x 30-30-30 (in’s and out’s

Coach Poirier’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)

• 15 minute AT run

Approximately 7 minute recovery (stretching)

• 1 x 200-400-200-200 with recovery equaling 2 minutes between the 200 and 400, 4 minutes between 400 and 200 and 1 minute between the 200 and 200.

Targets – Mason, 28/63/29/29, Dan & Steve 30/65/31/31, rest of Men – 33/67/34/34

• Strides – on grass

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Coach Cohen’s Group

Weight room

Track work (accelerations, line runs, line walks/spins) à Shot work