Thomas Jefferson Track & Field

Practice :Tuesday, April 12, 2005

• Brief Team Meeting
• Team Warm-Up – 2 laps, stretching, movement series

Sprinter/Jumpers/Hurdlers

3 x 150 meters with 50 meter jog recovery– Start on a fly

Targets : Men 17 and below

Women 23 and below (43-45-47)

10 minute ACTIVE recovery

2 x 450 meter with walk/jog recovery to start

Targets: Men 65 seconds and below

Women 78 seconds and below

10 minute ACTIVE recovery

3 x 250 meters with 150 meter jog recovery to start

Targets: Men 40 seconds and below

Women 47 seconds and below

Stretching – Handoffs

Middle Distance (800/1600) Group

2 x 400-800-400-400 (recovery is 2 minutes after the first 400, 4 minutes after the 400 and 1 min in between the final two 400’s. – Important that all recovery is moving. Recovery is 5 to 6 minutes in between the two sets)

Targets:

Men : First 400 in sub 70, next 800 in 2:20 – 2:30, final two 400’s in 70-73

Women: First 400 in sub 80, next 800 in 2:55, final two 400’s in 82-83

15 minute ACTIVE Recovery

2 x 200-400-200-200 (recovery is 1 minute after the first 200, 2 minutes after the 400 and 30 seconds in between the 200’s. – Important that all recovery is moving. Recovery is 5 to 6 minutes in between the two sets)

Targets:

Men : First 200 in 30-31, the 400 in 63-65, the final 2 200’s in 32-33

Women: First 200 in 35, the 400 in 73, the final 2 200’s in 37

Stretching

Throwers

1 mile – in & outs (100 meter run / 100 meter walk)

10 x 40 meter accelerations

10 x 40 meter spins on line

Throwing