Indoor Track

12/21/19– 1/6/20

Saturday: If we meet at school

Sprinters/Jumpers/Hurdlers – Warm up, technique, strides walkovers – otherwise continuous warmup for 40 min

Mid/Dist – 30 minutes + cut downs or fast strides, drills (h’s, skips, A-C-A’s, ankling) – if not at school – 10 x 3 min tempo with 60 sec rec

Sunday:

Sprinters/Jumpers/Hurdlers – 25 min easy – core and stretch

Mid/Dist –- easy run 60-75 min

Monday: – I will be at school if not raining or cold at 10:00 am – NOT mandatory to meet me– check remind

Sprinters/Jumpers/Hurdlers – 10 min easy, tempo drills, drills (h’s, skips, A-C-A’s, ankling) stretch, core exercises

Mid/Dist – 50 minutes easy with 15 min at marathon pace in the middle) + 8 x 20 sec strides, core, stretch

Tuesday – Recovery Day – Pool, Bike, Eliptical – If weather is great I will be at school 10:00am

Wednesday - MERRY CHRISTMAS

Off – not much pie please

Thursday:

S/J/H – 10 min easy, stretch, Drills (Ankling, Butt Kicks, Marching, Straight leg shuffle, Skips, Shake-ups)

Rhythm Drills (Ankling, single leg fast leg, butt kicks, alternate fast leg, falling accelerations, 50 meter acceleration-increase speed after 20 meters)

Mid/Dist – 45 min easy – strides – rope stretch – Tenn 80

Friday

S/J/H – 10 min easy, tempo drills, drills (h’s, skips, A-C-A’s, ankling) stretch, core exercises

Mid/Dist – Long  Run 25%

Saturday – Meet at PG – check itinerary – parents drive – be there 2 hrs prior to race time

or

S/J/H – Tempo warm up, drills (Ankling, Butt Kicks, Marching, Straight leg shuffle, Skips, Shake-ups), 6 x 30 sec fast (90 sec recovery)

Mid/Dist: 14 min – fartlek – 10 x 2min on – 2 min off – 14 min cool down (on means fast)

Sunday

S/J/H – 10 min easy, stretch,  3 x 30 push ups, 3 x 70 body squats, 1 x 30 reverse pushups,  1 x 150 crunches

Mid/Dist – 40 minutes + core, Tenn (100), drills (h’s, skips, A-C-A’s, ankling)

Monday

S/J/H - 10 min easy, stretch, drills, 20 minutes of 30 sec fast – 30 sec easy, 5 min easy, core, stretch

Mid/Dist – 40 minutes – include 2 x 5 min Tempo and 1 x 10 min Tempo in the middle

Tuesday

S/J/H – 10 min easy, core, pushups, drills (h’s, skips, A-C-A’s, ankling)

Mid/Dist – 14 min – fartlek – 4 x 3 min on (I pace) – 4 min off + 3 x 1 min on (R pace) 2 min off – 14 min

Wednesday

OFF

Thursday

S/J/H – 15 min easy, stretch, Rhythm Drills (Ankling, single leg fast leg, butt kicks, alternate fast leg, falling accelerations, 50 meter acceleration-increase speed after 20 meters), 10 min easy

Mid/Dist – 35 minutes – include 4 x 5 min tempo

Friday – Saturday - Sunday

S/J/H – 20 min easy, stretch

Mid/Dist – 60 minutes easy

CONTINUOUS WARMUP – THIS IS AN OPTION DAILY FOR SPRINTERS

1. Jog 4 x 50 meters                                                             1 Straight Leg Shuffle 2 x 50
2. Jog 2 x 50 meters doing arm circles                           1 A skips 2 x 50
3. Walk 2 x 50 meters doing windmills                         1 Quick skips 2 x 50
4. Jog & Touch 2 x 50 meters                                           1 A-C-A skips 2 x 50
5. Jog & Scoop 2 x 50 meters                                           1 Ankling 2 x 20
6. Karioka – High Knee 2 x 50                                            1 Fast Leg – Rt leg – 3 step rhythm - 2 x 50
7. Karioka- Hip Twist 2 x 50                                                1 Fast Leg -  LT leg – 3 step rhythm - 2 x 50
8. Form Run 2 x 50                                                                1 Fast Leg – Alternate – 2 step rhythm 2 x 50
9. H’s 4 x 20 meters                                                             1 Shake ups 2 x 50
10. Knee up Butt Kicks 2 x 50                                               20. Falling Accelerations 4 x 20 & 4 x 50

                                                                                                                                HAPPY HOLIDAYS

(yes you better be in shape when you get back)

Coach D

PR Invitational

December 28, 2019

PG County Sports Complex – Landover MD

Directions: From I-95 take exit 17. Turn left at the top of the hill at the light (202 North towards Bladensburg). Make a left onto Brightseat Road. Right onto Sherriff Rd. Complex will be on your left.

Transportation: Parents need to drive – NO BUS

Athletes need to enter through the back. Parents through the front. Admission is 5.00

Call me when you get there 540-710-3525

Athletes need to be there as soon as possible. Will need to check spikes – ¼” only or flats as soon as you arrive

9:00 am – Long Jump – Donn

                  High Jump – Victor

                  4 x 800 -Hannah- Charlotte- Jessica- Sienna

Rolling Schedule from this point on

55HH – no entries

55 meters – Paige Brown / Victor Herbin, Kenni Winger

4 x 200 – No Girls – Kenni-Victor-Donn-Thomas Haase

1600 – No Entries

500 – Tina, Charlotte / Kenni, Thomas

1000 – Hannah, Sienna / No Boys

300 – Tina, Paige / Victor, Kenni

3200 – Izzy, Jessica / Aaron, Nicholas C

4 x 400 – No Entries

Please let me know by Monday if you cannot attend – will make changes if need be or delete events

Coach D