Thomas Jefferson Track & Field

Practice :Thursday, March 17, 2005

Weather permitting – Should be at West.MS

• Team Meeting
• Team Warm-Up - Active

Sprinters/Jumpers/Hurdlers

1 x 450 meters – Targets: Men Sub 70, Women Sub 80
10 minutes recovery

4 x 150 meter with walk/jog recovery back to start – Start on a fly

Targets : Men 20-22 seconds

Women 28-30 seconds

7 minute recovery

4 x 50 meter out of blocks or in a starting stance – emphasize drive out exceleration.

Stretching

This should be a large group therefore try to stagger as best as you can!!!!

Middle Distance (800 and up)

15 minute AT run

3 x Target 800s – (100/200/300/100/100)

Targets : Men 15/45/45/25/15 = 2:35

Women 18/50/54/28/19 = 2:59

The distance and times in Bold are very important to target.

10 minute AT run

Throwers

1 ¼ mile – in & outs (50 sprint, 50 jog, 50 walk, 50 jog)

Shot / Disc circle work.