Note: Practice schedule will only show main workout.(Warm up / Core / Cool down / Stretching are all a part of it)
MONDAY (2/5)
Distance / Mid-Distance- 15 min jog / Sharpeners - workout based off of Arthur Lydiard's 50/50 workout in which you go hard on the straights and "float" on the turns. The ideology behind this workout is to help you learn how to open up your stride while keeping your gait pattern at the same level on the straights. Do not get this workout confused with a fartlek - there isn't a jog on the curve. It's all based around that turn at the same speed but being tactful enough to open in up and relax through motion while maintaining that speed.
The Workout - All of D Crew will be doing 2 x 1600 meters with this philosophy in mind!
15 min jog / CORE (Coaches Choice) / Stretch (Coaches Choice)
The Workout - All of D Crew will be doing 2 x 1600 meters with this philosophy in mind!
15 min jog / CORE (Coaches Choice) / Stretch (Coaches Choice)
Jumpers- 50m / 75 m / 100 m / 150 m / 100 m / 75 m / 50 m / jog 4 laps
Sprinters- 55 meter runners & 4 x 200 MR: 1 x 300 - 3 x 150 / 300 & 400 meter runners: 1 x 400 - 3 x 150
Throwers- 15 minute cardio / Ballistics - Rope / Throw
TUESDAY (2/6)
Distance / Mid-Distance- 10 minute jog / Shift Timed Tempo Drills - there will be 4 stages of effort during the duration of the timed workouts. Depending on your event will determine the distance of the workout. The goal is to maintain that effort throughout the time and distance. Stage 1 65% - Stage 2 - 85% - Stage 3 - 75% - Stage 4 - 100% All Groups will do three sets with full recovery in between.
600 Meter Runner - Stage 1 - 1 1/2 minutes - Stage 2 - 45 seconds - Stage 3 - 60 seconds - Stage 4 - 30 seconds
1000 Meter Runner - Stage 1 - 2 minutes - Stage 2 - 45 seconds - Stage 3 - 1 1/2 minutes - Stage 4 - 30 seconds
Milers - Stage 1 - 3 minutes - Stage 2 - 60 seconds - Stage 3 - 2 minutes - Stage 4 - 45 seconds
2 Milers - Stage 1 - 4 minutes - Stage 2 - 60 seconds - Stage 3 - 3 minutes - Stage 4 - 45 seconds
10 min jog / Stretch (Captains Choice)
600 Meter Runner - Stage 1 - 1 1/2 minutes - Stage 2 - 45 seconds - Stage 3 - 60 seconds - Stage 4 - 30 seconds
1000 Meter Runner - Stage 1 - 2 minutes - Stage 2 - 45 seconds - Stage 3 - 1 1/2 minutes - Stage 4 - 30 seconds
Milers - Stage 1 - 3 minutes - Stage 2 - 60 seconds - Stage 3 - 2 minutes - Stage 4 - 45 seconds
2 Milers - Stage 1 - 4 minutes - Stage 2 - 60 seconds - Stage 3 - 3 minutes - Stage 4 - 45 seconds
10 min jog / Stretch (Captains Choice)
Jumpers- 3 x 150 m accelerations / LJ: 4 x approach - 6 x rocker steps & inflight simulations / H: 4 hurdle warm up + 6 x 3 hurdle work / Jog 4 laps
Sprinters- Join jumpers or a 30 minute run
Throwers- 15 minute cardio / medicine ball partner stretches / Throw
WEDNESDAY (2/7)
Distance / Mid-Distance- Mid distance 30 minutes / distance 45 minutes / Fun Relays / CORE (Coaches Choice) / Stretch (Coaches Choice)
Jumpers-3 x 75 m accelerations / LJ: 3 x approach - 6 x rocker steps & inflight simulations / H: hurdle warm up + 6 x 3 hurdle work / Jog 4 laps
Sprinters- Skillz ladder, drills, blocks, & hand offs
Throwers- 15 minute cardio / Ballistics - Rope / Throw
THURSDAY (2/8)
Distance / Mid-Distance- 15 min jog / Sharpeners - workout based off of Arthur Lydiard's 50/50 workout in which you go hard on the straights and "float" on the turns. The ideology behind this workout is to help you learn how to open up your stride while keeping your gait pattern at the same level on the straights. Do not get this workout confused with a fartlek - there isn't a jog on the curve. It's all based around that turn at the same speed but being tactful enough to open in up and relax through motion while maintaining that speed.
The Workout -
600 Meter Runners - 3 x 600 - 2 x 450 - 1 x 300 - 2 x 150
1000 Meter Runners - 2 x 1000 - 2 x 600 - 1 x 450 - 1 x 150
Milers - 1 x 1600 - 2 x 1000 - 1 x 900 - 1 x 600 - 1 x 300 - 1 x 150
2 Milers - 1 x 3200 - 1 x 1000 - 1 x 900 - 1 x 600 - 1 x 150
15 min jog / CORE (Coaches Choice) / Stretch (Coaches Choice)
Jumpers- hurdle accelerations / LJ: 3 x approach - 6 x rocker steps & inflight simulations / H: 4 hurdle warm up + 6 x 3 hurdle work / Jog 4 laps
Sprinters- 4 x 150
Throwers- 15 minute cardio / medicine ball partner stretches / Throw
FRIDAY (2/9)
Distance / Mid-Distance- 30 minute easy run / Stretch (Captains lead)
Jumpers- hurdle warm up & long jump inflight simulation / jog 3 laps
Sprinters- blocks / hand offs
Throwers- Light throwing / go over fine details before tomorrow
SATURDAY (2/10)
DCL LEAGUE CHAMPIONSHIPS (RLC)
No comments:
Post a Comment