Workout purpose –
Speed Endurance, Tempo Endurance, Race pacing.
Team Warm-up (All but Mid/Distance)
·
800 meter
of in and out’s (skipping/jogging)
·
Full
movement series
Coach Bonner’s
Group :
1 lap jog
3 x 150 Buildups –
Athlete will run at 50% effort through the first 50, 75% through next 50 and
then all out final 50. Recovery equals
walk back (150 meter walk back).
10 minute recovery
8 x 100 – 2 minute
recovery between sets. Should start on fly (20 meters out)
Targets : Men – sub 13
Women sub 15
10 minute recovery
4 x 30-30-30 – accelerates
through first 30, jog next 30, accelerate through final 30
Coach Green’s
Group :
1 lap jog
2 x 450 with 10-12
minute recovery . Should begin in middle
of straightaway Targets should be as follows
Men – CP & DR should
be about 60 seconds, rest 64
Women – about 72-75
seconds
15 minute recovery
4 x 150-100 with 2
minutes between the 150 and the 100.
Athletes should begin on fly Each
set should begin at the 300 meter start point, run through middle of back
corner, walk-jog to start of 100 meters, finish at start/finish line. Recovery is 5 minutes between sets.
Targets: Men – 1st 150 in about 18, 2nd 100 in 13
sec, Final .
Women – 1st
150 in about 22 sec, 2nd 100 in about 15-16 sec
Full recovery (about
15 minutes) and if time allows
2 x 30-30-30 – accelerates
through first 30, jog next 30, accelerate through final 30
Coach Prim’s
Group:
1 x 600 meter – Pace
through first 400 (about 75% effort), pick-up final 200 meters.
12 minute recovery
4 x 250 meters –
Targets: Men – sub 32, Women – sub 38, 5 minute recovery between sets
10 minute recovery
4 x 30-30-30 –
accelerate through first 30, jog next 30, accelerate through final 30
Coach Poirier’s
Group :
Warm-up – 15 minutes,
slightly slower than AT pace, followed by stretching.
1 x 400-800-400-400
with recovery equaling 2 minutes between the 400 and 800, 4 minutes between the
800 and the 400, and 1 minute between the 400.
Targets – lead group 74 / 2:31 / 75 / 75, others – 84 /
2:51 / 85 / 85, JS – 92 / 3:06 / 93 / 93
15 minute recovery –
with 7 to 8 minute minimum jog.
2 x 200-400-200-200
with 90 seconds/ 2:30 / 45 second recovery – 8 minutes between sets.
Targets – lead group
29 / 60 / 31 / 31, others – 33 / 67 / 34
/ 34, JS – 42 / 85 / 43 / 43
Coach Cohen’s
Group (Throwers) – Anyone???? Other
DC will help out on track.
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