Track Training 11/29-12/19

Review the Post for the 11/15-11/28 for explanations of strength workouts, drills, and definitions of terms. We will meet after school on Tuesdays and Thursdays on the track at 3:45. Make every effort to be there if you are not involved in a winter sport.

Sprinters 11/29-12/19

Week of:	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Purpose		Power	Speed	Power	Strength	Movement	Speed
11/29		Start Drills 10 Stadiums/ 5 min. break	Speed Form Drills 6x60m 20/20/20	Start Drills 10xFlying 30’s 4 sets PLSS	3x2min. Circuit/3 min. break; 3x400m @ 75% effort,6min. rest; 4 sets PLSS	Dynamic Stretching and Functional Movement	Speed Form Drills; 3x2min. Circuit/3 min. break; 4x 120m Acceleration
Purpose	Recovery	Strength	Power	Speed	Movement	Speed	Power
12/6	Big Stretch	Speed Form Drills; 3x2min. Circuit/3 min. break; 2x(300,1 min, 200,1 min, 100) 10 min jog between	Start Drills 10 Stadiums/ 5 min. break	Speed Form Drills 6x70m 20/30/20	Dynamic Stretching and Functional Movement	Speed Form Drills; 3x2min. Circuit/3 min. break; 4x 120m Acceleration	Start Drills 10xFlying 30’s 4 sets PLSS
Purpose	Recovery	Speed	Power	Strength	Speed	Movement	Power
12/13	Big Stretch	Speed Form Drills; 3x2min. Circuit/3 min. break; 4x 120m Acceleration	Start Drills 10xFlying 30’s 4 sets PLSS	3x2min. Circuit/3 min. break; 3x400m @ 75% effort,6min. rest; 4 sets PLSS	Speed Form Drills 6x60m 20/20/20	Dynamic Stretching and Functional Movement	Start Drills 10 Stadiums/ 5 min. break

Distance 11/29-12/19

Week of:	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Purpose	Long Run	Recovery	Strength	Basic	Long Run	Basic	Recovery
11/29	65-85 minutes All Sunday Runs should be on hilly courses i.e. Leita Tompson	Dynamic Stretching Speed Form Drills 30-45min easy	3x2min. Circuit/3 min. break; 45min., Last 15 progressive         5x300 after	Speed Form Drills 40-50 easy 8xstrides Core	50-70 minutes	40-50 easy 6x200 Core	Dynamic Warm Up Big Static Stretch Foam Roll
Purpose	Long Run	Recovery	Basic	Strength	Basic	Long Run	Recovery
12/6	50-70 minutes	Dynamic Stretching 30 min easy	40-50 easy 6xstrides Core	3x2min. Circuit/3 min. break; 45min., Last 15 progressive 4x200 after	40-50 easy 8xstrides Core	45 Easy Big Stretch	Dynamic Warm Up Big Static Stretch Foam Roll
Purpose	Long Run	Recovery	Tempo Run	Basic	Strength	Long Run	Recovery
12/13	65-85 minutes	Dynamic Stretching Speed Form Drills 30-45min easy	3x2min. Circuit/3 min. break; 10 Easy, 20 Tempo, 15 Easy         4x200 after	Speed Form Drills 40-50 easy 8xstrides Core	3x2min. Circuit/3 min. break; 45 Min(10 Easy, 1,2,3,3,2,1 Fartlek, 12 easy)	50-70 minutes	Dynamic Warm Up Big Static Stretch Foam Roll