Team Warm-up (All but Mid/Distance)
·
¼ mile jog followed by ¼ mile skips
·
Full movement series
Coach Allen’s Group :
Jumpers – Event work at the pits….approach runs, hop
and step drills, 4 step jumps, full run jumps.
Short sprinters will go with Bonner’s group today
When completed –
2 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 18-20 sec, Final 100
in 11-12 sec.
Women 1st 100
in 21-23 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.
4 x 55 meters
Coach Bonner/Prim/Wilson’s Group :
(some athletes will go with mid distance
today)
4 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 18-20 sec, Final 100
in 11-12 sec.
Women 1st 100
in 21-23 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.
15 minute recovery
8 x 55 meters – about 2 minute recovery between sets
Chase Downs – If time permits….
Coach Caleb’s Group :
Warm-up – 10 minutes, slightly slower than AT pace,
followed by stretching.
1 x 400-800-400-400 Targets should be at mile target
pacing – recovery equal 2min/4min/1min
20 to 25 minute full recovery – with a 12 to 15 minute
jog in between
2 x 500/300 - with 3 minute recovery between the 5
and 3 – Targets should be at about 1:20 to 1:25 for 500 and sub 50 for 300 –
Recovery is about 5 minutes between sets