Monday 2/17
- 1-2 mile jog
- Dynamic warm up, Hips/Core, and Dumbbell Circuit - See "Winter Workout Strength and Conditioning"
- Parent Meeting 6PM information on outdoor track and field
- MORNING STRENGTH SESSION
- AFTERNOON
- Interval Running
- 4x400 jog curves, stride straight
- Dynamic Warm Up (march, lunge, shuffle, stride)
- 4x200m at 75-80% (60-90 second recovery)
- 4x400 jog curves, stride straight
- Circuit Training + Core
- Interval Running
- 2 laps or 5 minutes jog
- ABCD form drills, quick arms, fence fast leg
- 4 x 150m in-outs (50m fast, 50m float, 50m fast, 50m walk recovery)
- 3-5 x 40m falling starts or 3 point starts
- 2 laps or 5 minutes jog
- Hips/Core, and Dumbbell Circuit - See "Winter Workout Strength and Conditioning"
- MORNING STRENGTH SESSION
- AFTERNOON SESSION
- Hills
- 1/2 Mile Jog
- Dynamic warm up (march, lunge, shuffle)
- High Knees with Cones, then 6-8 x wicket drills
- 2 x 300m at 80-85% (100m walk recovery)
- 6-8 x 100m Lincoln Hills (walk down recovery)
- 3 x block starts REACTION time and QUICK FEET focus
- Starting Blocks Basics (text)
- Video Advice on Starting Blocks (detailed - 7 minutes)
- Cool Down 1/2 mile jog
- LIFT, if you didn't this morning
- 5 - 10 min jog + dynamic warm up and form drill routine that you will do before competition
- 4 x 100m easy strides with 30 sec recovery
- 5 - 10 min jog + stretching
- Circuit Training + Core
- 60 minutes of activity other than running: Ski, Yoga, Hike, Snow shoe, etc.