2019 Distance Team Training Plan
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2019 Distance Team Training Plan (Track)
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TemplateSundayMondayTuesdayWednesdayThursdayFridaySaturday
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Prehab
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Warm Up
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Run
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Cool Down
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Rehab
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2/17 - 2/23SundayMonday (Presidents Day)TuesdayWednesdayThursday (Conferences)Friday
Saturday (13.25 Miles)
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PrehabRopes & RollersRopes & Rollers, Breathing RoutineRopes & RollersRopes & RollersRopes & Rollers, Breathing Routine
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Warm UpMrytle, Hips, Bands, Foot Stability, CoreStanding AIS, Skips, Foot Drills, Lunge MatrixMyrtle, Hips, Bands, Foot Stability, Speed LadderSkips, Hips, Bands, Form, Foot DrillsMyrtle, Hips, Form, CoreSkips, Hips, Bands, Speed LadderMrytle, Hips, Bands, Foot Stability, Core
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Run40+ mins of Non-Impact CardioMoore MS to Stanley Lake NorthProgression Fartlek @ Firefighters or Thirsty Loop via short WUP (1/3/1, 3/1, 4/1, 5/1) = 20 minsDouble Shamrock40+ mins of Non-Impact CardioFartlek on 84th Ave. Loop (Up On, "across" steady) - 25 mins total40+ mins of Non-Impact Cardio
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Cool Down2 Strides, Yoga, SAM ED1Core, SAM HD24 Strides, Weight RoomYoga
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AIS, Leg DrainRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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2/24 - 3/2SundayMondayTuesdayWednesdayThursdayFriday
Saturday (18.55 Miles)
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PrehabRollers, RopesRollers, Ropes, Breathing ExercisesRopes & RollersRopes & RollersRopes & RollersRopes & RollersRollers and Ropes
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Warm UpMyrtle, Hips, Form, CoreSkips, Hips, Bands, Form, Speed LadderMyrtle, Hips, Bands, Foot Drills, Foot StabilitySkips, Hips, Bands, Lunge MatrixMyrtle, Hips, Bands, Form, Speed LadderSkips, Hips, Bands, Foot Drills, Foot StabilityMyrtle, Hips, Bands, Foot Drills, Lunge Matrix
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Run40+ mins of Non-Impact Cardio1 mile warm up, 3-5 x 150m w/ 5 min, 1 mile cool downDouble Shamrock w/ 4 stridesThirsty Loop w/ one loop1600m Time Trial CompetitionUno Shamrock w/ a 84th Loop beginning & endMoore MS to Stanley North
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Cool DownCore, YogaCore, SAM ED 1Weight RoomCore, YogaWeight Room/ Mini Hurdles SAM HD 2
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RehabRollers & Ropes, Standing AIS, Leg DrainRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS, Leg DrainRollers & Ropes, Standing AISStanding AIS, Rollers, Ropes
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3/3 - 3/9SundayMondayTuesdayWednesday (Shoe Night/ Pizza Fundraiser)ThursdayFriday - Ralston Valley Fun RunSaturday - Columbine Invite (21.5 Miles)
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PrehabRopes & RollersRollers & RopesRopes & Rollers, Breathing RoutineRopes & Rollers, Breathing RoutineRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Form, CoreSkips, Hips, Bands, Form, Foot Stability (Jump Rope)Myrtle, Hips, Bands, Foot Drills, Speed LadderSkips, Hips, Bands, Lunge Matrix, Speed LadderMyrtle, Hips, Bands, Foot Stability, Foot Drills10 Minute Warm Up Run, Myrtle, Hips, Skips, Foot Drills, Foot Stability, Modified Core10 Minute Warm Up Run, Myrtle, Hips, Skips, Foot Drills, Foot Stability, Modified Core
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Run40+ mins of Non-Impact CardioTripleMile Wup, 3 x 700m @ I w/ 5- 7 mins recovery + 5x120m, Mile CD/ Ferrufino Park & BackMile Wup, 3 x 700m @ I w/ 5- 7 mins recovery + 5x120m, Mile CD/ Thirsty LoopDouble w/ StridesRace Day or Thirsty Loop x1 w/ stridesRace Day
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Cool DownFoot Drills, CoreWeight Room (non- wo)/Goal Setting/ Yoga Weight Room (non-wo)/ Goal Setting/ Yoga/ Accountability FormsCore, SAM, Mini Hurdles20 min. cool down, core, & yoga20 min. cool down, core, & yoga
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AIS, leg drainRollers & Ropes, Standing AIS, Leg drainRollers & Ropes, Standing AISRollers & Ropes, Standing AIS, Leg DrainRollers & Ropes, Standing AIS, Leg Drain
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3/10 - 3/16SundayMondayTuesdayWednesday (Snow Day)Thursday - JeffCo Non Qualifer (Cancelled - Snow Day)FridaySaturday - Arvada City Championship (Cancelled) (19.17 Miles)
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Warm UpRopes & RollersRopes & RollersRopes & Rollers, Breathing RoutineRopes & RollersRopes & RollersRopes & RollersRopes & Rollers
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PrehabMyrtle, Hips, Form, CoreSkips, Hips, Bands, Form, Foot Stability (Jump Rope)Myrtle, Hips, Bands, Foot Drills, (Speed Ladder)Myrtle, Hips, Form, CoreSkips, Hips, Foot Drills, Lunge MatrixMyrtle, Hips, Bands, Foot DrillsSkips, Hips, Form, Lunge Matrix, Standing AIS
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Run40+ mins of Non-Impact CardioTriple w/ 4 Strides1 mile Wup, 8x 400m @ R w/ 400m Jog or 2x 400m @ R, Mile @ T, 2x 400m @ R, 1 mile cool down40+ mins of Non-Impact Cardio30 - 35 Mins w/ 4 fast stridesDouble w/ 5 x120m8:30am, At the Westin in Westminster/ 40 - 60 mins out and back w/ 5x120m
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Cool DownFoot Drills, CoreCore, YogaCoreCore, Yoga, Foot Stability, Mini HurdlesStanding AIS, Rollers, Ropes
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AIS, Leg DrainsRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS, Leg Drain
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3/17 - 3/23SundayMondayTuesday - JeffCo JV/ Open ScrimmageWednesdayThursday - JeffCo QualifierFridaySaturday
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PrehabRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Form, CoreSkips, Hips, Bands, Form, Foot Stability (Jump Rope)Myrtle, Hips, Bands, Foot Drills, Speed LadderSkips, Hips, Bands, Lunge Matrix, (Speed Ladder)Myrtle, Hips, Bands, Foot StabilitySkips, Hips, Bands, Speed LadderMyrtle, Hips, Form, Core
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Run40+ mins of Non-Impact CardioTriple w/ 4 Strides4x1000m* at est. CV pace w/ 75 sec jog at Thirsty Loop or RaceTwo Ponds Run w/ 4 stridesDouble progressionNottingham Park into a Triple Progression40+ mins of Non-Impact Cardio or 35 - 40 mins easy, on your own
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Cool DownFoot Drills, CoreCore, Yoga, Leg DrainCore, Mini Hurdles, Foot StabilityWeight Room w/ hurdle routineCore, Yoga, Leg Drain4 Strides
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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Spring Break
SundayMondayTuesdayWednesdayThursdayFridaySaturday (21 Miles)
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PrehabRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Form, CoreSkips, Hips, Foot Drills, FormMyrtle, Hips, Foot StabilitySkips, Hips, Foot Drills, FormMyrtle, Hips, Foot StabilitySkips, Hips, Foot Drills, FormMyrtle, Hips, Foot Stability
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Run40+ mins of Non-Impact Cardio8:30am at Pomona (Front Door) Triple progression w/ 4 StridesOn Your Own 35 - 40 mins easy running or non impact (bike, swim, elliptical)8:30am at Pomona (Front Door) 30 min. Fartlek (3 mins On, 2 mins steady) at fire fighters parkOn Your Own 35 - 40 mins easy running or non impact (bike, swim, elliptical)8:30am at Pomona (Front Door) Thirsty Loops x1-2 w/ 4 stridesOn Your Own 35 - 40 mins easy running or non impact (bike, swim, elliptical)
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Cool DownCore, Lunge MatrixCore, YogaCore, Foot StabilityCore, YogaCore, Lunge MatrixCore, Yoga
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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3/31 - 4/6SundayMondayTuesdayWednesdayThursday (San Diego)Friday (San Diego/ Eagle Valley)Saturday (San Diego/ Eagle Valley) 24.3 miles
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PrehabRopes & RollersRopes & Rollers, BreathingRopes & RollersRopes & Rollers, BreathingRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Form, CoreSkips, Hips, Foot Drills, Form, Speed LadderMyrtle, Hips, Foot Stability, Lunge MatrixSkips, Hips, Foot Drills, Form, Speed LadderMyrtle, Hips, Foot StabilitySkips, Hips, Foot Drills, Form10 min Warm Up, Myrtle, Hips, Skips, Foot Drills, Foot Stability, 4 Strides
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Run40+ mins of Non-Impact Cardio800/1600m runners - W/ Coach Q after warmups (Coach Jacobs has the list of athletes) 1600/3200m - A Sims Run progression (Last 2 mi faster than first 2) then 5x100m @ 97%Double ShamrockWarm Up to Moore MS/ 400, 800, 1000, 800, 400 @ varying paces/ Cool Down from Moore MSThirsty Loop x1-2 w/ 4 strides30 - 35 mins easy w/ 4x100@ 97%Race Day
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Cool DownCore, Yoga, Ice BathWeight Room w/ hurdle routineCore, Yoga, Ice BathWeight Room w/ hurdle routineCore, Yoga10 Min Cool Down
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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4/7 - 4/13SundayMondayTuesday (Freshman Championship)WednesdayThursdayFriday (Pomona Invite)Saturday (Pomona Invite) 24.3 miles
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PrehabRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Form, CoreSkips, Hips, Foot Drills, Form, Speed LadderMyrtle, Hips, Foot Stability, Lunge MatrixSkips, Hips, Bands, Lunge Matrix, Form, Speed LadderMyrtle, Hips, Bands, Foot DrillsSkips, Hips, Bands, Foot Drills, Foot stability10 min Warm Up, Myrtle, Hips, Skips, Foot Drills, Foot Stability, 4 Strides
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Run40+ mins of Non-Impact Cardio800/1600m runners - W/ Coach Q after warmups then 1/2 Old Chicago Cool down 1600/3200m - A Sims Run progression (Last 2 mi faster than first 2) then 5x100m @ 97%Triple Progression3x(200, 300) @ 800m Goal Pace, equal jog between reps, 5 mins between setsLollipop runPanther Prowl Route w/ 4 stridesRace Day
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Cool DownCore, Yoga, Ice BathWeight RoomCore, SAM, Ice BathCore, Yoga, Mini HurdlesSAM ED 1, Core
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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4/14 - 4/20SundayMonday (JV Scrimmage)TuesdayWednesday (League Relays - Cancelled)ThursdayFriday (Fountain FT Carson)Saturday (Fountain FT Carson) 23 Miles*
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PrehabRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Form, CoreSkips, hips, bands, form, lunge matrixMyrtle, Hips, Bands, Foot Stability, Speed LadderMyrtle, Hips, Form, Core, 10 min. warm upSkips, Hips, Bands, Foot Drills, Myrtle, Hips, Bands, Foot Stability10 min. warm up, skips, myrtle, hips, foot drills, foot stability, modified core, breathing routine, 4 strides
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Run40+ mins of Non-Impact Cardio50 mins total - through Moore to Stanley Lake North/ 5x100m @ 97%Triple Progression w/ 2 stridesNon-Impact Progression WO 3/1, 3/1, 4/1, 4/1, 5/1, 5/1, 6/1. So 3 mins on, 1 min steady, 3 mins on, 1 min steady, 4 mins on, 1 min steady, etc. (Pay the $10 and do it at the gym or at home on similar equipment)Min. 3.4mi, Max 5mi. Your choice w/ 4 StridesUnoRace Day
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Cool DownCore, Yoga Core, SAM10 min cool downCore, Mini Hurdles, SAMCore, Yoga10 mins. cool down, leg drain
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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4/21 - 4/27SundayMonday (Ponderosa FR/SO Meet)Tuesday (League Relays)WednesdayThursday (JV Championships)Friday (Stutler Bowl)Saturday (22.3 miles)
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PrehabRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Form, CoreSkips, Hips, Bands, Foot Drills, Foot Stability10 min warm up, myrtle, skips, hips, foot drills, foot stability, modified core, 4 stridesSkips, Hips, Bands, Speed LadderMyrtle, Hips, Bands, Foot Drills10 min warm up, myrtle, hips, skips, foot drills, foot stability, modified core, 4 stridesSkips, Foot drills, Foot stability
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Run40+ mins of Non-Impact CardioTriple w/ 4x100m @ 97%Race/ No practice for those not racing10 min warm up, 4x400m at goal race pace, 10 min cool down or an old chicagoDouble w/ 4 form stridesRace8:00am at Pattridge Open Space
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Cool DownWeight Room10 min. cool downCore, Yoga, Leg DrainsSAM HD #210 min cool down, leg drains4 Strides
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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SundayMondayTuesdayWednesdayThursday (League Championships Prelims)FridaySaturday (League Championships) 24.9 Miles
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PrehabRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Core, FormSkips, Hips, Bands, Form, Speed LadderMyrtle, Hips, Bands, Foot StabilitySkips, hips, bands, foot drills, speed ladder10 min warm up, myrtle, hips, skips, foot drills, foot stability, Spikes, modified core, breathing, 4 strides Myrtle, hips, bands, lunge matrix
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Run30+ mins of Non Impact CardioTriple progression w/ 4x100 @ 97%Jas&Soph Old Chicago w/ 2 stridesPanther Prowl CourseRaceShort thirsty loop
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Cool DownWeight RoomCore, YogaSAM 10 min cool down, leg drainsCore, Yoga, ice bath
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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SundayMondayTuesdayWednesdayThursdayFridaySaturday (Holy Family Invite)
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PrehabRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & RollersRopes & Rollers
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Warm UpMyrtle, Hips, Core, FormSkips, Hips, Bands, Foot Stability, Speed LadderMyrtle, Hips, Bands, Foot Drills, BreathingSkips, Hips, Bands, Lunge MatrixMyrtle, hips, bands, foot drills, (speed ladder: girls)Skips, hips, bands, foot stability speed ladder
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Run30+ mins of Non Impact CardioDouble Progression w/ 4x100m @ 97%10 min warm up, 800/1600: 6-8 x 200m @ mile goal pace w/ 90 sec. rest 1600/3200: Mile break down (600m @T, 400m @I, 3x200m @ mile goal pace w/ varying rest) 10 min cool downLefty Run RouteDouble w/ 2 strides or Backside Thirsty Loop w/ 3 stridesLefty Run Route w/ 2 strides
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Cool DownWeight RoomCore, YogaSAMCore, YogaSAM Easy Day 1
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RehabRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AISRollers & Ropes, Standing AIS
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