Thomas Jefferson Track & Field

Practice :Thursday, March 31, 2005

Weather permitting

• Team Meeting
• Team Warm-Up - Active

Sprinters/Jumpers/Hurdlers

2 x 450 meters – Targets: Men Sub 70, Women Sub 80 – 5 minute recovery
10 minutes recovery

3 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

Stretching

Middle Distance (800 and up)

5 min much slower than AT pace (easy jog)

5 x 1min – 1min (1 min slower than AT pace, 1 minute faster than AT pace)

5 min much slower than AT pace (easy jog)

5 x 2min – 2 min (2 min slower than AT pace, 2 min faster than AT pace)

5 min much slower than AT pace (easy jog – warm down)

Strides

Throwers

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

Shot / Disc circle work – Full progression from standing throw to full spin/glide