Team Warm-up (All but Mid/Distance)
·
1 mile in & outs (200 meter @ 75%, 100 meter
skips)
·
Full movement series
Coach Allen’s Group :
2 x 255 meters, walk jog recovery between reps.
2 x 5 x
40-50-60’s (total of 10 reps) – First set of 5 should be done on a fly, Second
set of 5 will be done out of blocks. First 40 should be done all out, work on
drive out into acceleration, next 50 should be at about 60% (in a comfortable
rhythm), final 60 all out. Recovery
should be about 5 minutes between reps (more time will be allowed in second set
to allow getting into blocks), 15 minutes between sets.
1 mile cool down
Coach Bonner/Prim/Wilson’s Group : (some athletes will go with mid distance today)
6 x 100-200-100-100 – recovery equals 45 seconds, 75
seconds, 30 seconds. Recovery between
sets should be about 8 to 10 minutes
Targets – Men 12/25/13/13, Women 15/31/16/16
Full recovery (about 15 minutes)
4 x 55 meters – about 2 minute recovery between sets
Coach Caleb’s Group :
Warm-up – 10 minutes, slightly slower than AT pace,
followed by stretching.
2 x 2000 meters with 10 minute recover
20 minute recovery (active, jog, stretch, etc)
1 x 1200 meters
5 minute recovery
2 x 600 meters, with 3 minute recovery
1 mile cool down