2 | OLYMPUS Track Varsity Training (pre-season) | |||||||||||||
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3 | FEBRUARY 2024 | |||||||||||||
4 | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |||||||
5 | 30 | 31 | 1 | 2 | 3 | |||||||||
6 | The Dellinger | 4PM 1600, 8:45PM 4x800 | 3:15PM 3200, 5PM 4x400 | |||||||||||
7 | 45 min + 6 strides | 3-5 x [800 @ faster than tempo (200 jog) 300 @ 3200m pace (300 jog)] cut down your times each 800 | 45 min EASY + form drills with Tara, you will clear directives for your first race when your form breaks down | 30-35 min + 3-4 strides (400 runners = use blocks) | @Oval UHSTCA | @Oval UHSTCA | ||||||||
8 | core | CONTROL, pace, determination, guts | If only racing Saturday, 40 min+ 6 x 200m strides | If only racing Saturday, 30-35 min+ 3-4 strides. Everybody = core | If only racing Friday, 60-70 min long run | |||||||||
9 | hips + weights | core | * since no long run this week, may need AM shake outs* | |||||||||||
10 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | |||||||
11 | Indoor Training | 3200 - 3x1k @ 5k (200 walk); 3x400 @ goal (equal) | No School | |||||||||||
12 | Mon-Fri 2:30 PM | 45 min + 6 strides | 800/1600 - 2x800 @ 5k (200 walk/jog), 2x300 @ 1600 (100 walk), 2x150 @ all out or 800 (full recovery) | 45 min EASY + form drills with Tara | 30-35 min + 3-4 strides (400 runners = use blocks) | @Oval Distance | 65-75 min long run | |||||||
13 | Reed: Mon, Wed, Thurs | core | PACE, zen focus, turn over | core | hips + weights | core | Simplot Registration due | |||||||
14 | MILEAGE 32-55 | hips + weights | * may need a AM shakeout | * may need a AM shakeout | Sunday@4PM with USATF | |||||||||
15 | 11 | 12 | 13 | 14 | 15 | 16 | No School | 17 | ||||||
16 | Indoor Training | 3200 - 200, 400, 800, 1k @ 10 sec slower than 1600 pace, 800, 400, 200 (rest = jog half of the previous rep) | @Pocatello Simplot | @Pocatello Simplot | @Pocatello Simplot | |||||||||
17 | Mon-Fri 2:30 PM | 800/1600 - 200, 400, 600 @ 1600 pace, 400, 200 (rest = jog half of the previous rep) | 45 min + 6 strides + form drills with Tara | 30-35 min + 3-4 strides (400 runners = use blocks) | 4:30 3200B, 5:40 3200G, 6:35 1600B, 8:40 1600G | 9:45 4x4B, 10:35 4x4G, 1:00 400B, 1:45 400G, 2:25 800B, 3:05 800G | 8:45 800"slow" 9:30 1600"slow" 10:20 4x800 1:55 1600final 2:15 1600freshmen 2:45 800final 3:40 3200final | |||||||
18 | Reed: Mon, Wed, Thurs | *keep beginning reps on pace! | If only racing Friday, 40 min+ 6 x 150m strides | If only racing Friday, 30-35 min+ 3-4 strides | If not racing today, 30-40 min EASY | schedule | ||||||||
19 | MILEAGE 30-50 | core | hips + weights | core | hips + weights | core | 65-75 min long run | |||||||
20 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | |||||||
21 | Indoor Training | No School | TRACK REGISTRATION - Due Monday, February 27th | |||||||||||
22 | Mon-Fri 2:30 PM | |||||||||||||
23 | Reed: Mon, Wed, Thurs | OFF or 30-40 min EASY | Rollercoaster | 30 min + 6 strides + form drills with Tara | 40 min progression run + 3x300 cut down | OFF or 30-40 min + 6 strides | 45-55 min "long run" | |||||||
24 | MILEAGE 20-30 | core | hips + weights | core | hips + weights | core | ||||||||
25 | 25 | 26 | FIRST DAY OF OUTDOOR | 27 | 28 | 29 | ||||||||
26 | Outdoor Training | REGISTRATION DUE | ||||||||||||
27 | Mon-Fri 2:30 PM | 5-8 Nora Hills + push ups | 40-45 min EASY | |||||||||||
28 | ||||||||||||||
29 | MILEAGE 32-50 | core | hips + weights | |||||||||||
30 | Notes: | |||||||||||||
31 | 12/5 - 2/12 = 10 weeks | 2/13-4/1 = 7 weeks | Mile Warm Up @ 2:30 - Dynamics and Drills with Tara - Workout @ 3:00 - Explicit Strength/Conditioning | |||||||||||
32 | spng break-state = 7 weeks | *Foster Team Community Week One- 4 qualities & mission statement - Week Two - activities to embody the qualities - Week Three - Banners/posters for registration week - Week Four - put up posters REGISTRATION "rush" Week Five - returning athletes speak parent mtg | ||||||||||||
33 | ||||||||||||||
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