WEEK 10 PRACTICE SCHEDULE (1/29 - 2/4)
Note: Practice schedule will only show main workout.(Warm up / Core / Cool down / Stretching are all a part of it) 

MONDAY  (1/29) 

Distance / Mid-Distance- Weight Training Program 3 / 10 minute warm up - meet at the top of the hill by the baseball field - 15 minute surges (45 sec jog - 30 fast) around perimeter of cones - 5 minute jog

Jumpers- 2 x 200 - 2 x 150 w/ low hurdle start - 4 x 50 w/ low hurdle start / blocks sprint to 1st hurdle / LJ: 3 x your approach and 5 x flight phase / jog 4 laps 

Sprinters- 5 x 150 Full Speed - Full Recovery (focus on form after each rep w/ hand-offs) / Plyometric circuit

Throwers- 10 minute cardio /  Phase 2 Weight Training Program 1 / 4 x 40 m accelerations / Throws

TUESDAY (1/30) 

Distance / Mid-Distance- Two hard workouts this week before tapering next week. 

Phase 1

Pace Will Be Given At Practice (Each Individualized) - I've Set A Final Goal For Each Of You To Strive For At DCL Championships 

600-1000 meter runners: 1200-3 min tempo-1000-2 min tempo-900-1 min tempo - Full Recovery 

Milers: 1800-4 min tempo - 1600 - 3 min tempo - 1000 - 2 min tempo - Full Recovery

2 Milers: Same as milers except tempo is doubled. - Full Recovery

Phase 2

All - 600-450-300-150 Race Pace (1 minute recovery) 

Jumpers- sprinters workout / LJ: rocker steps and inflight simulation into mats / H: 4 hurdle warm up / jog 4 laps 

Sprinters- Skillz ladder (1 x 1 foot every box - 2 x quick feet - 2 x zig zag - 2 x zig zag w/ hold - 1 x lateral siccors each side) - accelerate 75 meters after each drill / 15 minute run

Throwers-  20 minute cardio / Medicine Ball Partner Throws / Ballistics (Ropes) / Mini Hurdles / Core

WEDNESDAY (1/31) 

Distance / Mid-Distance- 600-1000 meter runners (30 minute run) & Milers - 2 Milers (45 minute run) - after a 5 minute easy warm up I would like each of you to do 1 minute surges followed with 1 minute recovery) / Come see me after the run

Jumpers-  sprinters workout / LJ: 3 x your approach / H: hurdlers warm up / jog 3 laps 

Sprinters- 400-300-150-75 Full Speed - Full Recovery / 10 minute run

Throwers- 15 minute cardio / Olympic lifts  / 4 x 40 m accelerations / Throws

THURSDAY (2/1) 

Distance / Mid-Distance- Two hard workouts this week before tapering next week. 

Phase 1

Pace Will Be Given At Practice (Each Individualized) - I've Set A Final Goal For Each Of You To Strive For At DCL Championships 

600 meter runners:  - 150 - 300 - 450 - 600 - 450 - 300 - 150

1000 meter runners: - 150 - 450 - 600 - 1000 - 600 - 450 - 150 

Milers: 150 - 1000 - 1200 - 1600 - 800 - 400 - 150

2 Milers: SAME AS MILERS

Phase 2

All - Fun Quick Feet Ladder Drills to a 50 meter sprint

Jumpers- sprints: 75 m into jog 75 m x 8 / LJ: focus / H: hurdler drills / jog 4 laps

Sprinters- A-skip - B-skip - High Knees - Butt Kicks - all into 75 meter accelerations / wall drills / 300 meter runners: 25 minute run & 55 meter runners: 20 minute run 

Throwers- 20 minute cardio / Medicine Ball Partner Throws / Ballistics (Ropes) / Mini Hurdles / Core

FRIDAY (2/2)

Distance / Mid-Distance- Weight Training Program 4 / 30 minute run / Relays / Surge Training 

Jumpers-  accelerations over short hurdles / LJ: drills / H: focus on smooth to 1st hurdle / jog 3 laps 

Sprinters- 50 m accelerations - 15 m maintenance - 50 m lift / 40 m accelerations - 25 m maintenance - 50 m lift / 30 m accelerations - 35 m maintenance - 50 m lift / 50 m accelerations - 50 m maintenance - 50 m lift / 10 minute run 

Throwers- 10 minute cardio / Phase 2 Weight Training Program 2 / 4 x 40 m accelerations / Throws

SATURDAY (2/3) 

Distance / Mid-Distance - 30 - 45 minute easy recovery run

SUNDAY (2/4) 

LAST CHANCE MEET (RLC)