WEEK 7 PRACTICE SCHEDULE (1/8-1/12)

MONDAY (1/8) 

Distance / Mid-Distance-  Warm Ups / Weight Training Program 1 / 45 Minute Monitored Run - 600 & 1000 Meter Runners:  2 Laps Hard followed with 1 lap moderate jog - Milers 3 Laps Hard  followed with 1 lap moderate jog - 2 Milers -- 4 Laps 30 seconds slower then race pace followed with 2 laps moderate jog - GOAL IS TO STAY CONSISTENT AND GO DURATION OF WORKOUT WITHOUT STOPPING  / Core (Coaches Choice) / Stretch 

Jumpers- Warm ups / 3 x 150 m - 3 x 75 m - 3 x 50 m  - over short hurdles / Weight room: 3 x 8 rocker step w/ hand weights (up block for hurdlers), 3 x 8 leg press, 3 x 8 kneeling to push up (hamstring), 3 x 8 bicep curls, 3 x 8 triceps, side push ups, 3 x 8 jump up on blocks, 3 x 8 back raises / Jog 3 laps / Stretch 

Sprinters-  Warm Ups / 1 x 300 m - 3 x 200 m - Maximum Effort - 8 minute recovery after 3 - 6 minutes recovery after 2 / Weight Room /  10 minute cool down jog / Stretching w/ bands

Throwers-  Warm up / Accelerations 4 x 40 meters / Weight Training Program 1 (see sheet) / Ballistics (Upperbody - Double Pump / Press Up Push Ups 3 x 1 Minute / Wall Ball Taps 3 x 1 Minute / Cross Over Step Push Ups 2 x 1 Minute / Rope Alt. Wave 2 x 1 Minute / Rope Double Wave 2 x 1 Minute / Rope Criss Cross 2 x 1 Minute / Rope Over the Rainbow 2 x 1 Minute / Technical Drills (See Sheet) / Throw (Focus On Glide Step to Circle Rotation) /  Stretch

TUESDAY (1/9) 

Distance / Mid-Distance-  Warm Ups / 10 Minute Tempo Run - 6 x 150 Sprint / 2 lap jog / 8 Minute Temp Run - 4 x 150 Sprint / 2 lap jog / 6 Minute Tempo Run - 2 x 150 Sprint / 2 lap jog / 4 Minute Tempo Run - 1 x 300 Sprint / 2 lap jog / 2 Minute Tempo Run - 2 x 40 Sprint / Core (Coaches Choice) / Stretch

Jumpers-  Warm ups / 15 min run / HJ drills, long jumpers test steps and rocker steps, hurdlers work on 4 hurdle drill and starts to 1st hurdle then accelerate (4) / Jog 3 laps / Stretch 

Sprinters-  Warm Ups / Sprint Drills into Sprints - high knees - quick feet - A skips - drum majors - to 40 m sprint / 5 x 40 m block starts / 3 x 150 m accelerations / 10 minute 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 1 (see sheet) / Cool down (stretch)  

WEDNESDAY (1/10) 

DCL MEET #4 V. WESTON (BOSTON UNIVERSITY)

*NOTE: JV Athletes will not have a scheduled practice with a coach 

Distance / Mid-Distance- 30 to 45 Minute Run (please text me when done saying it was completed) 

JUMPERS - DAY OFF

SPRINTERS - DAY OFF

Throwers- DAY OFF

THURSDAY (1/11) 

JV MEET #1 (NEWTON SOUTH) 

NOTE: Varsity there still is a scheduled practice w/ Coach Rafuse & Coach LaClaire

Distance / Mid-Distance- Warm ups / 45 Minute Run (please text me when done saying it was completed) 

Jumpers-  Warm ups / Accelerate 75 m into jog 75 m x 8 laps / LJ focus, hurdle drills / Weight Room: 3 x 8 rocker step w/ hand weights (up block for hurdlers), 3 x 8 leg press, 3 x 8 kneeling to push up (hamstrings), 3 x 8 bicep curls, 3 x 8 tricep dips, 3 x 8 side push ups, 3 x 8 jump up on blocks, 3 x 8 back raises / Jog 3 laps / Stretch 

Sprinters- Warm ups / Drills into sprints - 4 x 75 m - 1 minute interval - 2 sets / Weight room / 10 minute cool down jog / Stretch w/ bands

Throwers- Warm up / Accelerations 4 x 40 meters / Weight Training Program 2 (see sheet) / Throw (focus shuffle step or glide) /  Stretch

FRIDAY (1/12)

Distance / Mid-Distance- Warm Ups / Weight Training Program 2 / 

Jumpers-  Warm ups / Bounding drills / Hurdle focus, hj drills / Jog 3 laps / Stretch

Sprinters- Warm ups / 2 Groups - 55 m runners: 300-150-300 Max Effort - 300 m runners: 400 - 200 400 Max Effort - FULL RECOVERY / 10 minute cooldown jog / Stretch 

Throwers- Intro Into Phase 2 of Throwers Program