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
10 minute recovery
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. If we have plyo
box, depth jumps into pit emphasizing body control and positioning
Sprinters – 4 x 55 meter line
runs then work on starts, handoffs, etc.
Coach Bonner/Prim/Wilson’s Group :
1 lap jog
Recovery between sets – 10 to 12 minutes
– recovery should be active (light jogging, stretching, etc)
Targets
– Men – 13/25/14/14
Women (at or below) 15/29/16/16
Then go to work on starts, handoffs, etc.
Coach Caleb’s Group :
Warm-up – 10 minutes, slightly slower than AT pace,
followed by stretching.
3 x 2 x 1000 –
Recovery of 3 minutes between the reps and 15 minutes between sets
Targets – 5min mile – 3:05 to 3:08, 5:30 mile – 3:25 to
3:28, 6min mile – 3:42 to 3:46
Coach Cohen’s Group
Discus work
10 x 20 m acceleration
Line walking/spinning