5 minute AT run
8 x 400 (walk 100, jog 100, 200 sprint) Groups of 3,
all should catch up during walk, jog together to start the 200 on a fly. Should walk/jog on outside of track, and will
use the 3 outside lanes therefore they will start on the stagger
.
Recovery equals the 200 meters of walking jogging.
Targets:
Men: 200 in sub 28, Women in sub 33
Stretch
Starts out of blocks emphasis on starts for 200/400
(blocks pointed at a diagonal to a point on the arc of the lane
Jumpers Approach Runs
5 minute AT run
6 x 500m with 200m walk/ 100 m jog in between Groups of
4 or 5, should catch up during walk, jog together and start on a fly. Recovery
equal 300 meters.
Targets:
Men Sub 80, Women Sub 95 (1:35)
Strides Stretching
Start out of blocks in time permits - emphasis on starts
for 200/400 (blocks pointed at a diagonal to a point on the arc of the lane
10 min AT Run
5 x 1000m with 7 minute recovery in between
Targets:
Men : 3:05 to 3:15, Women 3:30 to 3:45
Strides-Stretching
1 mile in and out- 50m jog, 50m acceleration, 50m jog, 50m walk, repeat 4 laps
Shot put drills Disc circle work. Full throws if
grass is cleared of snow.