Workout purpose –
Strength, LA Tolerance & Race Pacing
Emphasis – Quality. 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 Bonner’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
Recovery
20 meter drive outs
(out of blocks)
Coach Green’s
Group :
1 lap jog
5 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 7 to 8 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
Coach Prim’s Group
:
400 meter jog
3 x 500-300-150
500 – 5 minutes
recovery – 300 – 2 minutes - 150
8 minute recovery
Repeat above 2 more times
Targets: Men – 75 to
80 seconds for 500, 45 seconds for 300, 18 to 20 seconds for 150
Women – 85 to 90 seconds for
500, 55 seconds for 300, 22 to 24 seconds for 150
10 minute recovery
6 x 50 meter
accelerations
Static stretching
Coach Porier’s
Group :
Warm-up – 15 minutes,
slightly slower than AT pace, followed by stretching.
3 x 1000 meters –
with 10 minute recovery between reps
Targets: Men – 3:20,
Women (Jessica) 4:25
6 x 200 with 2 minute
recovery – Men 35/36, Women – sub 50
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) –
Weightroom
Disc work – Intro to
Javelin