WEEK 8 PRACTICE SCHEDULE (1/15-1/20)

MONDAY (1/15) - OPTIONAL PRACTICE

Distance / Mid-Distance-  Warm Ups / Stretching / 15 minute run / 5 minute tempo run - 30 - 45 seconds rest - 4 x 1 lap sprints - 30-45 seconds rest REPEAT 3 x's / 15 minute run / Stretch

Jumpers- Warm ups / 6 x 150 starts and bounding over short hurdles / LJ: steps / Hurdlers: 3 hurdles / Core / Jog 3 laps then cool down stretches

Sprinters-  Warm ups / 3 x 300 / 4 x 75 / Core: 15 push ups - 60 sec. wall sit - 30 sec. side planks - 30 cherry pickers / 10 min jog / Stretch 

Throwers-  Warm up / 15 minute jog / Throws - Feedback / Stretch

TUESDAY (1/16) 

Distance / Mid-Distance-  Warm ups / Weight Room (light workout) - new program / 30 minute run / 2 x 1 lap / 2 lap / 3 lap - 2 minute recovery - focus on running at your race pace - 45 sec - 1 minute recovery / Core (Coaches Choice) / Stretch

Jumpers- Warm ups / 15 minute run / long jumpers test steps and rocker steps / hurdlers work on 4 hurdle drill and starts - 1st hurdle then accelerate (4) / jog 3 laps / Stretch

Sprinters-  Warm ups / 4 x wall drill phase drive - 2 x 40 m falling start - 2 x 40 m start from belly - 3 x 40 m 3-point start / Blocks & Hand offs / 20 min run / Stretch

Throwers-Warm ups / 10 minute jog  / Olympic lifts (see sheet)  / Throwing (attempt circle) / Core 1 (see sheet) / Cool down (stretch)  

WEDNESDAY (1/17) 

DCL MEET #5 V. Boston Latin (Reggie Lewis Center) 

THURSDAY (1/18) 

Distance / Mid-Distance- Warm ups / 45 Minute Run / Surge Accelerations / Core (Coaches Choice) / Stretch

Jumpers-  Warm ups / Accelerate 75 m into jog 75 m x 8 laps / LJ focus, hurdle drills / Core / Jog 3 laps then cool down stretches 

Sprinters- Warm ups / Drills into sprints - Sprint through the zone: 20m/20m/20m - 15m/20m/20m - 15m/30m/15m  / Weight room / 10 minute cool down jog / Stretch w/ bands

Throwers- Warm up / Accelerations 4 x 40 meters / New Weight Training Program 1 (see sheet) / Partner Medicine Ball Drills  /  Stretch

FRIDAY (1/19)

Distance / Mid-Distance- Warm Ups / Mini Pyramid 4-3-2-1-2-3-4 (Mid tempo - 45 seconds faster then race pace - 30 seconds faster then race pace - race pace - 30 seconds faster then race pace - 45 seconds faster then race pace - Mid Tempo) / Stretch  

Jumpers- Warm ups / Bounding drills / Hurdles: focus on smooth to 1st hurdle / Long Jump: drills into pit / Jog 3 laps then cool down stretches 

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- Warm ups / 10 minute jog  / New Weight Training Program 2 (see sheet)  / Throwing (attempt circle) / Core 2 (see sheet) / Cool down (stretch) 

SATURDAY (1/20) 

D4 RELAYS (Reggie Lewis Center)