WEEK 6 PRACTICE SCHEDULE (1/2-1/5)

TUESDAY (1/2) 

Distance / Mid-Distance-  All Runners Doing Same Workout - Warm Up / Odds to Evens (The goal behind this workout is to complete it to the bottom of the pyramid - 3 minute break - then start up again until you reach the peak)  - how it works - 85% threshold on laps 1, 3, & 5 and on laps 2,4 moderate tempo pace (not a jog but not all out - 65% threshold)  *Note: when you are looking at 1,3,&5 - 2,4 - those are the amount of laps you are running on the indoor track.  

For example 1 lap (85%) followed with 2 laps (65%) - into 3 laps (85%) - followed with 4 laps (65%) - 5 laps (85%) / 3 minute rest / same thing but climb to the peak.  Meaning 5 laps (65%) followed with 4 laps (85%) - 3 laps (65%) - followed with 2 laps (85%) - finish at the tip with one lap (65%) Odds are hard going to the base and evens are hard climbing back to the peak / 5-10 minute cool down jog / Core 1 (coaches pick) / Stretch

Jumpers-  Warm up / Rocker steps - 2 x 10 long penultimate step then short rocker step on plant foot (LJ: drive knee and other arm to simulate take off.  HJ: drive knee and both arms up to simulate take off) / Jumpers - measure and assess your steps & Hurdlers warm up with hurdle drills then take 3 passes over 2 hurdles with starting blocks / cool down

Sprinters-  Warm Up / 3 x 150 m Full Sprint (1 lap recovery walk) / Block Starts - 5 x 40 m / 10 min cool down jog / Stretch

Throwers- Warm ups / 10 minute jog / Dynamic Stretches (see sheet) / Hip Mobility Exercises (see sheet) / Ladder quick step & mini bound drills / Small hurdle quick step & mini bound drills / Partner medicine ball drills / Olympic lifts (see sheet)  / Core 2 (see sheet) / Cool down (stretch) - LAST WEEK THEN MOVE INTO PHASE 2 

WEDNESDAY (1/3) 

DCL MEET #3 V. WALTHAM (BOSTON UNIVERSITY) 

THURSDAY (1/4) 

Distance / Mid-Distance- All runners doing the same workout - Warm up / Weight training Program 1 / 16 x 150 meter sprints - followed with 1 lap jog / Core 2 (coaches choice) / Stretch

Jumpers-  Warm up / Accelerate 75 m into jog 75 m x 8 laps (2 min recovery / lap) / LJ focus, hurdle drills / weight room: 3 x 8 rocker step w/ hand weights (up block for hurdlers), 3 x 8 leg press, 3 c 8 kneeling to push up (hamstrings), 3 x 8 bicep curls, 3 x 8 triceps dips, 3 x 8 side push ups, 3 x 8 jump up on blocks, 3 x 8 back raises / jog 4 laps then cool down stretches 

Sprinters- Velocity: Warm Up / Drills into a sprint - A skip - B skip - High Knees - Quick Feet / 4 x 75 m - 2 sets - 3 min recovery - full speed / 10 min cool down 

Throwers- Warm up / 10 minute jog / Weight Training Program 1 (see sheet) / Accelerations 4 x 40 meters / Technical drills (see sheet) / Throw (focus shuffle step or glide) / Core 1 (see sheet) / Cool down (stretch)  LAST WEEK THEN WE MOVE INTO PHASE 2

FRIDAY (1/5)

Distance / Mid-Distance- Warm up / Weight training Program 2 / 30 minute run mid distance / 45 minute run distance / Surges / Stretch

Jumpers-  Warm up / 15 min run of 1 lap of walk, then 1 lap of jog, then 1 lap of accelerate, then 1 lap of sprint / bounding drills / HJ if space available / cool down

Sprinters- Speed Endurance: Warm up / 1 x 300 m - 3 x 200 m - 2 sets - 5-8 minute recovery / 10 min cool down jog / Stretch

Throwers- Warm up / 10 minute jog / Weight Training Program 2 (see sheet) / Accelerations 4 x 40 meters / Video Review / Throw (Distance) / Core 2 (see sheet) / Cool down (stretch)  LAST WEEK THEN WE MOVE INTO PHASE 2