Thomas Jefferson Track & Field

 

Practice : Thursday, March 23, 2006

 

Workout purpose – Strength, LA Tolerance & Race Pacing

 

Team Warm-up (All but Mid/Distance)

·        Ό mile jog followed by Ό mile skips

·        Full movement series

 

Coach Allen’s Group :

1 lap jog

 

8 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.

Full Recovery (15 minutes – if time allows)

 

6 x 30-30-30 – accelerates through first 30, jog next 30, accelerate through final 30

 

 

Coach Bonner/Prim/Wilson’s Group :

 

1 lap jog

 

1 x 600 – First 400 meters is a gradual build up, then final 200 is at target pace.  If athletes are running too fast or slow during the initial 400, stop them and have them do it again.  Targets should be as follows

                        Men – First 200 in 40, Second 200 in 35, Final 200 in 27

                        Women – First 200 in 45, Second 200 in 38, Final 200 in 33 (IA=30) Recovery – 10 minutes

 

4 x Broken 400’s – Athlete will run at about 50% effort through first 100, 75% effort through second 100, then all out sprint in final 200.  Emphasis should be on hitting target times, especially in final 200. Recovery should be 8 minutes between sets.  While that may seem like a long time, it is necessary for this exercise.

Targets: Men – 1st 100 in about 25-27 sec, 2nd 100 in about 20-22 sec, Final                                    200 in sub 27 sec.

Women – 1st 100 in about 30-32 sec, 2nd 100 in about 25-27 sec, Final 200 in sub 32 (Ivory should be attempting to hit sub 30)

 If athlete is running the 1st or 2nd 100 in a significantly different than target, stop them in the process and have them start again.

            PLEASE NOTE : Coach Prim and Wilson’s group should skip the 3rd set.

 

Full recovery (about 15 minutes)

 

4 x 30-30-30 – accelerates through first 30, jog next 30, accelerate through final 30

 

Coach Caleb’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 – 74 / 2:31 / 75 / 75, BG – 84 / 2:51 / 85 / 85, AL – 92 / 3:06 / 93 / 93

 

15 minute recovery – with 7 to 8 minute minimum jog.

 

3 x 200-400-200-200 with 90 seconds/ 2:30 / 45 second recovery – 8 minutes between sets.

Targets – 31 / 63 / 31 / 31, BG – 37 / 75 / 38 / 38, AL – 43 / 91 / 45 / 45

 

 

 

 

Coach Cohen’s Group (Throwers) –

 

Shot put work – drills to full throws