2008 TRACK and FIELD Winter Training for Sprinters, Jumpers, Hurdlers

2017-18 TRACK AND FIELD – Pre-Season Training Dates: Nov. 19th - Dec. 23rd Sunday Monday Tuesday Wednesday Thursday Friday Saturday November 19 20 21 22 23 - Thanksgiving 24 25 Phase I: 15-20 minute Run Interval Training: 15-20 minute Run Base Training (Easy) 6 x 200m @ 38-42 (Easy) seconds Or 4 x 400m @ 78-82 seconds (Recovery – Walk what you ran) 26 27 28 29 30 December 1 2 15-20 minute Run Interval Training: 15-20 minute Run (Easy) 6 x 200m @ 38-42 (Easy) seconds Or 4 x 400m @ 80-85 seconds (Recovery – Walk what you ran) 3 4 5 6 7 8 9 Run-Rocket/Sprint 4-6 x 300m @ 60-65 20-25 minute Run acceleration seconds; 45 second (Easy) 3 x 3 x 10m (80%) [3' & recovery 8'] Or 3-4 sets x (200, 150, 100); 200 in 43-50 seconds then 30 seconds rest, 150 in 31- 37 seconds with 20 seconds rest, 100 in 20- 25 seconds with 15 seconds rest; 2 minute recovery between sets 10 11 12 13 14 15 16 Run-Rocket/Sprint 10 x 100m in 10 6 x 150 meter hills @ Fartlek or tempo acceleration minutes 70-75% (Walk-down running (15 minutes) – 3 x 3 x 20m (90%) [3' & Run 100m, 1 minute recovery) Endurance run but at a 8'] rest – including jog faster, manageable back to start, run the pace. Could break this next 100 up into 4 tempo runs x 4 minutes with 1 100’s are at 80-90% minute recovery between each run 17 18 19 20 21 22 23 Run-Rocket/Sprint Ins and Outs – 50m 10 x 40-70m hill with 10-15 minute Run acceleration hard, 50m easy – for walk/jog down (Easy) 3 x 3 x 20m (90%) [3' & 400m (do 2-3 sets or 8'] 800 to 1200 meters) 2017-18 TRACK AND FIELD – Pre-Season Training Dates: Dec. 24th - Jan. 27th Sunday Monday Tuesday Wednesday Thursday Friday Saturday December 24 - 25 - Christmas 26 27 28 29 30 Phase I continued: Accelerations/Starts: 8-10 x 150m Run Rocket: Warm-up Base Training and 3 x 10m (2 pt. stance) (Technical/Form run); 4 x 10m, then 4 x 20m, 8 -10 x 100m strides Acceleration/Speed 3 x 10m (3 pt. stance) Focus on posture, then 2 x 30m (3 minute or day off Development continued 3 x 20m (3 pt. stance) form, knee drive, hips recovery between reps) 3 min. recovery between tall; walk or light reps shuffle for 280m for recovery. Build 50- 80%

31 1 – Happy New Year! 2 3 4 5 6 Run Rocket: Interval Training: Hills: 3 sets of 3 x 9- 15-20 minute easy run 4 x 10m, then 4 x 20m, 6 x 200m @ 37-40 second sprints uphill then 2 x 30m (3 minute seconds (approx. 50-60 meters); recovery between reps) Or 60-second rest between 4 x 400m @ 78-82 reps; 4 minutes between seconds sets (Recovery – Walk what you ran) 7 8 9 10 11 12 13 Run Rocket: Interval Training: Hills: 4 sets of 3 x 9- 4 x 10m, then 4 x 20m, 8 x 120 m; Focus on second sprints uphill; then 2 x 30m (3 minute posture, form, knee 60-second rest between recovery between reps) drive, hips tall; walk reps; 4 minutes between or light shuffle for sets 280m for rest; Build from 50 to 80%

14 15 16 17 18 19 20 Accelerations/Starts: 10 x 100m in 10 Hills: 2 x 3 x 25-30 10-15 minute Run 3 x 10m (2 pt. stance) minutes second hills/3-4 minute (Easy) 3 x 10m (3 pt. stance) Run 100m, 1 minute recovery between reps 3 x 20m (3 pt. stance) rest – including jog (approximately 100-130 3 min. recovery between back to start, run the meters) reps next 100

100’s are at 75-80% 21 22 23 24 25 26 27 Run Rocket: 100/200: Interval Hills: 2-3 sets of (50m- 15 minute Run (Easy) 4 x 10m, then 4 x 20m, Training: 100m-150m-100m- then 2 x 30m (3 minute 8 x 120 m; Focus on 50m) hills, high recovery between reps) posture, form, knee intensity with drive, hips tall; walk walk/jog down, 20% or light shuffle for grade 280m for rest; Build from 50 to 80%

400: 3 sets of 200 + 200 (1 minute recovery between 200s); 3 minute recovery between sets. 200’s at 35-40 seconds

2017-18 TRACK AND FIELD – Pre-Season Training Dates: January 28th – Beginning of Season (Feb. 12) Sunday Monday Tuesday Wednesday Thursday Friday Saturday 28 29 30 31 February 1 2 3 Run Rocket: Ladder 6 x 150 meter hills @ Fartlek or tempo 4 x 10m, then 4 x 20m, 500-400-300-200-100 70-75% (Walk-down running (15 minutes) then 2 x 30m (3 minute @ 75% (Walk what recovery) – Endurance run but at recovery between reps) you ran for recovery) a faster, manageable OR pace. Could break 100 (1 min. rest), 200 this up into 4 tempo (2 min. rest), 300 (3 runs x 4 minutes with min. rest), 300 → 200 1 minute recovery → 100 between each run @ 80-85% 4 5 6 7 8 9 10 Accelerations/Starts: 6-8 Short Hills (50- Fartlek or tempo 3 x 10m (2 pt. stance) 75m) @ 85-90% running (15 minutes) – 3 x 10m (3 pt. stance) Endurance run but at a 3 x 20m (3 pt. stance) faster, manageable pace. 3 min. recovery Could break this up into between reps 4 tempo runs x 4 minutes with 1 minute recovery between each run 11 12 – First Day of Track 13 14 15 16 17 & Field Season

18 19 20 21 22 23 24 25 26 27 28 March 1 2 3