Team Warm-up (All but Mid/Distance)
·
1/2 mile in & outs (200 meter @ 75%, 100 meter
skips)
·
Full movement series
Coach Allen’s Group :
2 x Broken 300’s – Gradual build up through first 150
meters, all out 2nd 150 meters.
5 minute recovery between reps. First 150 meters should start at 50% and
build up to 75% at the time they go into the 2nd 150 @100%.
25 to 30 minute recovery – This is an active recovery
with event work (starts, handoffs, pit jumps, etc).
3 x Broken 200’s – Gradual build up through first 100,
then all out 2nd 100 meters.
Coach Bonner/Prim/Wilson’s Group :
2 x Broken 600s – Gradual build up through first 300
(Men should go through at about 65 seconds, Women in about 75 to 80 seconds),
then all out 300 meters. 7 minute recovery between sets.
Targets for second 300 – Men 37 to 39 seconds, Women
47 to 49 seconds (Ivory should be sub 45)
20 to 25 minute recovery – This is an active recovery
with event work (starts, handoffs, pit jumps, etc)
3 x Broken 400s – Gradual build up through first 200
meters (Men should go through at about 40 seconds, Women in about 48 seconds),
then all out 200 meters. 5 minute recovery between sets.
Targets for second 200 – Men – sub 26 seconds, Women
33 seconds (Ivory should be sub 30)
Coach Caleb’s Group :
Warm-up – 10 minutes, slightly slower than AT pace,
followed by stretching.
2 x 2000/1000 meters with 7 minutes between the 2000
and 1000 and 20 minutes between the sets.
The final 800 of the 2K should be run in mile pacing,
the final 400 of the 1K should be in 800 pacing. First 3 laps of 2K should get progressively
faster, same with the first 3 200’s of the 1K.
I will go over pace targets.
The 20 minutes recovery should consist of light jog,
and stretching.
1 mile cool down
Throwers
Disc work at the circle. Full progression – Walk and flip, standing
throws, step and turn, full spin