Track Schedule

 

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Track Schedule

Work Out Type Plans
Workout 1 Sprinter/Jumper Run:
        Warm up run (2-3 minutes) - stretch
         Fartlek run (10 seconds fast - 1 minute slow) x10
Work Out at home (x3)
         Push ups - 10
         Sit squat jump (squat down to chair and jump up) - 10
         Split Squat jump (lunge jump) - 10
         Planks - 30 sec
Work out 2 Sprinter/Jumper Run:
        Warm up (2-3 minutes) - stretch
        Hill runs x2 (3x 15 sec - 4x10 sec - 5x 5 sec)
Work out at home
        Run drills x4 - high knees, butt kicks, quick feet (10 seconds each)
        Body Squats 4x10 reps
        Side lunge 4x8 repseach side
Work out 3 Sprinter/Jumper Run:
        Warm up (2-3 minutes) - stretch
        Harder long run repeats (at least 1 minute) take 2 minutes recovery
Work out at home
      Mountain Climbers 3x30 sec
      Burpees 3x20 sec
      Wall jumps 3x30 sec
      Single leg squat jumps  2x15 sec each leg
Work out 4 Sprinter/Jumper Rest Run:
      Easy 5-10 minute run
Work out at home: Recovery
       Walking lunges
       Walk on toes
       Walk on heels
       Side walking lunges
       Stretch really well (20 minutes)
       Core workout (10 minutes)
Work out 1 Distance Long Run:
      Warm up 5 minutes
      Slow run (at least 30 minutes)
      Core
Work out 2 Distance Tempo Run
      Warm up 5 minutes
      2 mile (or 15 minute) tempo run - close to a mile race pace
     5 minute cool down

or

Hill run
     Warm up on track - 3 laps
     Run the endless hill run 
          1)up big dirt road,
          2) turn and back to the cemetery,
          3) turn and back up big dirt road
          4) turn and back to the hill before cemetary
          5) turn and back up big hill
          6) turn and back to track
      Walk a lap cool down
Work out 3 Distance Regular run
       Warm up 5 minutes
      Run anywhere between 15-25 minutes
Work out 1 Throwers Shot put foot drills
      
Work out x3
       Sit squat jump (squat down to chair and jump up) - 10
       Single leg squat jump - 10 each leg
       Push up with pushing off ground - 5
       Squat press (hold weight at shoulders and squat, when you come up
       press  weight up) - 10
Work out 2 Throwers Discus foot drills

Work out x3
        Rotating weight (hold weight in front at arms length and twist) x10
                Make sure you have knees bent in athletic position
        Dot drill 5x each session
        Planks x30 sec
       Side lunge jumps x10 each side
Work out 3 Throwers Body weight circuit x2 (fast with 1 minute break)
       10 push ups
       10 squats
       10 jumping jacks
       10 mountain climbers
       10 Squat jumps
       10 sec wall sit