Week 1: Feb. 5-9
| Monday |
|
Team Warm-up Routine |
|
600, 300, 200x4 |
|
Cool Down Routine |
| Tuesday |
|
Team Warm-up Routine |
|
3 Circuit Plyometrics & Hurdle Drills |
|
Cool Down |
| Wednesday |
|
Team Warm-up Routine |
|
OFF |
|
Cool Down |
| Thursday |
|
Team Warm-up Routine |
|
30 minutes LSD |
|
No Cool Down |
| Friday |
|
Team Warm-up Routine |
|
2X4X200 Relay Style |
|
Cool Down |
| Saturday |
|
No Warm-up |
|
30 minutes LSD/Easy Stretching or Yoga |
|
No Cool Down |
| Sunday |
|
No Warm-up |
|
Recovery Day Off |
|
No Cool Down |
Tuesday, Feb. 6th: Time Trials
Feb. 6th: Time Trials
| Athlete |
1600 |
800 |
600 |
300 |
| Marcus |
|
|
DNF |
38.5 |
| Andrew |
5:54 |
2:28 |
|
|
| R. Schonten |
8:39 |
3:13 |
|
|
| B. Bryant |
7:36 |
|
|
50 |
| Josh |
5:43 |
2:27 |
|
|
| Kyle |
6:21 |
2:49 |
|
|
| Brenton |
5:40 |
2:37 |
|
|
| Ryan |
|
|
1:55 |
45 |
| Chris |
|
|
2:00 |
49 |
| Bryce M |
|
|
2:05 |
50 |
| Bryce C |
|
|
1:42 |
39 |
| Justin |
|
|
1:46 |
41 |
| Katlynn |
|
|
2:01 |
52 |
| Makayla |
|
|
2:20 |
55 |
| Carrie |
|
|
2:12 |
51 |
| Maddie |
|
|
2:16 |
61 |
Week 2: Feb. 12-18
| Monday |
|
Team Warm-up Routine |
|
600, 400, 300, 200x1 |
|
Cool Down Routine |
| Tuesday |
|
Team Warm-up Routine |
|
3 Circuit Plyometrics & Hurdle Drills w/ Hurdles |
|
Cool Down |
| Wednesday |
|
Team Warm-up Routine |
|
Hurdle Workout A |
|
Cool Down |
| Thursday |
|
Team Warm-up Routine |
|
2X1long 3short hills |
|
No Cool Down |
| Friday |
|
Team Warm-up Routine |
|
30 minutes LSD |
|
Jog back to School |
| Saturday |
|
No Warm-up |
|
30 minutes LSD/Easy Stretching or Yoga |
|
No Cool Down |
| Sunday |
|
No Warm-up |
|
Recovery Day Off |
|
No Cool Down |
Tuesday, Feb. 13th: Hurdle Drills & Plyometrics
No Hurdle Hurdle Drills:
Sitting Arm Swings
Hurdle Stretch Reach
High Knee Lifts
Hip Flexors
Lead Leg Fence Drill
Trail Leg Fence Drill
Unders w/ medicine ball
Plyometrics:
Tuck Jumps
Rocket Jumps
Lunge Jumps
Line Hops
Drop Jumps
In between drills, we ran crab crawls to sprints, acceleration runs, backward runs, and strides
__Hurdle Drills with Hurdles:__(over 4 hurdles)
Ross Drill (knee slap)
Walking Lead Leg
Jogging Lead Leg
Walking Trail Leg
Jogging Trail Leg
Wednesday, Feb. 14th: 5-6X200m Repeats over Hurdles
This is a 300m hurdler workout: repeat 200s over the first five hurdles. We will do five to six reps, with about three minutes recovery between each one. In the early part of the season, we want to emphasize hurdle conditioning, and in the latter part of the season we will emphasize speed by doing less reps with a longer recovery. Each rep is timed, and we will always have someone to run beside. We will run in pairs: 2 boys & 2 girls. Two boys with two girls, and the girls get a head start.
Feb. 14th: 6x200m over low hurdles
| Boys |
200 |
200 |
200 |
200 |
200 |
200 |
Goal
|
| Bryce |
27 |
30 |
29 |
30 |
31 |
30 |
30-31 |
| Hayden |
31 |
33 |
33 |
33 |
33 |
X |
34-36 |
| Justin |
No |
Show |
|
|
|
|
32-33 |
| |
|
|
|
|
|
|
|
| Girls |
200 |
200 |
200 |
200 |
200 |
200 |
Goal |
| Carrie |
35 |
37 |
38 |
37 |
38 |
38 |
37-38 |
| Katlynn |
37 |
37 |
38 |
38 |
39 |
39 |
40-41 |
| Haley |
40 |
43 |
43 |
45 |
X |
X |
40-41 |
| Tanya |
43 |
45 |
45 |
42 |
X |
X |
40-41 |
Thursday, Feb. 16th: Hills 2x1 long, 3 short
| Athlete |
|
Long |
|
Short |
|
Short |
|
Short |
|
Long |
|
Short |
|
Short |
|
Short |
No times were recorded for this workout.
Week 3: Feb. 19-25
| Monday |
|
President's Day |
|
LSD & Strides |
|
OFF |
| Tuesday |
|
Team Warm-up Routine |
|
Hurdle Drills & Starts over 1st Hurdle & 10x100m |
|
Cool Down |
| Wednesday |
|
Team Warm-up Routine |
|
4x400 open |
|
Cool Down |
| Thursday |
|
Team Warm-up Routine |
|
30 minutes LSD/Hurdle Drills |
|
Cool Down |
| Friday |
|
Team Warm-up Routine |
|
6X200 w/200 jog CD |
|
Cool Down |
| Saturday |
|
No Warm-up |
|
30 minutes LSD/Easy Stretching or Yoga |
|
No Cool Down |
| Sunday |
|
No Warm-up |
|
Recovery Day Off |
|
No Cool Down |
Wednesday, Feb. 21nd: 4X400m w/ 2-3min. recovery
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