Practice Schedule
2020 Track and Field Conflict Form:
Click Here
Spring Full Season Calendar:
Click Here
Weekly Specific Schedule:
May
During this timeframe that we are not in school =
SAFETY is #1 above all else =
Workouts are completed only w/ approval of Parents and at a safe location
Outdoor Workouts are completed during a safe timeframe - i.e. running at night/dark = not safe
Workouts are not completed in groups = Social Distancing is key
Any questions w/ any of the posted workouts below = please reach out through Remind
Estimate at the best of your ability on the distances stated below.
Hope you all stay healthy and keep a strong positive mindset!
Remember = Warm-up and Cool Down / Stretch Properly before/after each Workout
All-Team exercises = Complete AFTER your specific event workout
Date |
Time |
Event / Location |
Monday
5/4
|
Home
Workout
|
All - Team: Challenge = 15 minute meditation - try various aps for help if you need
Sprinters: Starter - 10 x 25 m building striders
Workout - 8 x 100 m @ 100 % w/ walking rest + 2 min
Finisher - 1 x 50 m @ 100 %
Hurdlers: MTHS Spring Track Hurdle Workout 1 of 3 April 2020.pdf
Mid-Distance: 12 x 300 (or 45 sec) fast w/ 2 min rest
Distance: 4 miles distance pace
Throwers: Link Below = Shows Full Week
https://docs.google.com/document/d/1eZIklnWH4NViLeEHVreHJd8VPHhsVsg2YOjTFzX_Xfc/edit
Long/Triple Jumpers: Same workout Sprinters
High Jumpers: Same workout as Sprinters
|
Tuesday
5/5
|
Home
Workout
|
All - Team: 10 down to 1 = Squat Jumps - Mountain Climbers - Pushups
(do each exercise 10 times - then 9 times - then 8 times - ect down to 1)
Sprinters: Starter - 400 m @ 50 %
Workouts - 6 x 250 m @ 100 % w/ walking rest to start + 2 minutes
Finisher - 400 m @ 75 %
Hurdlers: Complete Sprinters Workout
Mid-Distance: 3-4 mile recovery run OR Bike Ride OR Yoga
Distance: 1200 x 3 @ 85 %
90 sec rest - Cool Down
Throwers: See Link = Posted Monday
Long/Triple Jumpers: 3 step Bounding to 1 step jump on jump leg = complete 10x
Double leg vertical jump from standing position = x 20
Single leg vertical jump from standing position = x 20 each leg
Box jump (get creative but safe) = 3 sets of 10
High Jumpers: Same as Long/Triple Jumpers
|
Wednesday
5/6
|
Home
Workout
|
All-Team: Who has motivated you this year / season = text/call and give them some appreciation love!
Sprinters: 4-5 mile Bike Ride OR Yoga / Pilates
Hurdlers: MTHS Spring Track Hurdle Workout 2 of 3 April 2020.pdf
Mid-Distance: 10 x (1 min run followed by 30 sec exercise - 1 min rest)
Exercise should be abs / lunges / body weight squats / pushups
Distance: Recovery Day - Easy Bike Ride OR Yoga / Pilates
Throwers: See Link = Posted Monday
Long/Triple Jumpers: Complete Sprinters Workout
High Jumpers: Complete Sprinters Workout
|
Thursday
5/7
|
Home
Workout
|
All-Team: Endless Burpees for 4 min = How many can you do in 4 min = rest as much but time doesn't stop
Sprinters: Starter - 8 x 25 m building striders
Workouts - 6 x 200 m @ 100 % - walking rest to start + 1 minute
Finisher - 1/2 mile cool down light jog
Hurdlers: Complete Sprinters Workout
Mid-Distance: 3-4 mile recovery run OR Bike Ride OR Yoga
Distance: 2 miles distance pace
300 x 6 @ 100 %
1 mile cool down
Throwers: See Link = Posted Monday
Long/Triple Jumpers: Complete same as Tuesday's workout
High Jumpers: Complete same as Tuesday's workout
|
Friday
5/8
|
Home
Workout
|
All - Team: 200 Club = 50 push-ups / 50 sit-ups / 100 second plank (1:40)
Sprinters: Starter - Find a wall - Lean into - Arms out = Sprint Legs 100 % for 30 seconds x 10
Workout - 15 x 20m = Starting Position Blasts @ 100 %
Finisher - Mountain Climbers = 30 sec x 10
Hurdlers: MTHS Spring Track Hurdle Workout 3 of 3 April 2020.pdf
Mid-Distance: 8 x 200 m (or 30 sec ) fast w/ 1 min rest
Distance: 3 mile recovery run OR Yoga / Pilates
2 rounds Rainy Day workout
Throwers: See Link = Posted Monday
Long/Triple Jumpers: Sprinters workout above
High Jumpers: Sprinters workout above
|
Saturday
5/9
|
Home
Workout
|
All - Team: Spend extra time stretching post workout
Ice shins for 20 min
Sprinters: 40 min = Ride Bike / Elliptical / Row / Walk
Hurdlers: Complete Sprinters Workout
Mid-Distance: 3-4 mile recovery run OR Bike Ride OR Yoga
Distance: 1 mile @ distance pace then 1 min pickup - 30 sec rest
2 min pickup - 1 min rest , 3 min pickup - 90 sec rest
4 min pickup - 2 min rest , 5 min pickup - 2.5 min rest
4 - 3 - 2 - 1 - minute pickup
1/2 mile cool down
Throwers: See Link = Posted Monday
Long/Triple Jumpers: Sprinters workout above
High Jumpers: Sprinters workout above
|
**Rainy Day Substitute Workout**
Round -1 - Exercises - 3x's each
Jumping Jacks - 30
V-Ups - 20
Push-up = 4 opposite knee tucks
Round -2 - Exercises - 3x's each
Reverse Lunges - 20
Flutter Kicks - 50
Burpee Push-ups - 10
Round - 3 - Exercises - 3x's each
Squat Jacks -20
Right Side Crunches - 20
Left Side Crunches - 20
Leg Raises - 20
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