Continued Suspension of Season

Due to the Governor's decision to make schools online learning, the season for Track and Field will still be on hold until at least May 4th.  At this moment, Spring sports/activities have not been cancelled for the season, we are just not able to get together and participate in any practices, meets, etc.  We as coaches will still be preparing ourselves for once we are given the OK to continue our seasons, but until that time, we can only give suggestions on what the Girls can be doing to stay ready for once we start up. Below are some more workouts that can be done to help keep prepared, a little different than the last ones put out, but just trying to mirror what we may have been doing this upcoming week.  Anyone that is just in Field events, please do the Sprinters workouts.

Thanks, stay safe, and we will be in touch soon!!
Denny

Everyone, Every day:
2 Lap warm up, Stretch, Bands/Ladder  
- Pre-Race Drills
- Form/Sprint/Acceleration Drills/Calf Raises

Sprints (Hard Day)
100/200 Runners Set 1 & 3 (1x200m sprint, 1x100m sprint, 1x200m sprint) (60 sec rest in between each run), 3 min rest in between sets
Set 2 (2x300m sprint) 90 sec rest between runs

400 Runners 6 x 150m flying start (walk back recovery)
2 x 300m all out (5 min walk in between each)
2 x 350m all out, increase speed each 50m (5 min walk in between)

400m cool down

Sprints (Medium Day)
4x150 In, Out, In – 50m acc, 50m top speed, 50m recovery

Sprints (Easy Day)
Quick Starts in the grass x 10, 30meters
Plyometrics (Hill)
Start/initial acceleration drills

Sprints (Workout to end the week)
Timed Hell
10x15 sec stride outs in grass (90%)
6x30 sec, 60 sec recovery jog (95%)
4x1 min all out, 3 min rest
2x30 sec, 60 sec recovery jog recovery (95%)

Distance (First Run of the Week)
15 min Level 2 warm up with 3 x 20 sec Level 4 (Race Pace) Strides, 2 min Level 2 in between each
4, 6, 8 x 400m at Race Pace, 1 min 30 sec res
10 min cool down

Distance (Second Run of the Week)
3-4 miles Level 2 (easier pace)

 - within the run, after 10 mins, 5 x 20 seconds building up to Level 4 (race pace), 

- With 2 mins of Level 2 running for recovery in between each. 

Run is continuous, no stopping until 3-4 miles is done

Distance (Third Run of the Week)
30 minutes at Level 3

Distance (Fourth Run of the Week)
Timed Hell
10x15 sec stride outs in grass (90%)
6x30 sec, 60 sec recovery jog (95%)
4x1 min all out, 3 min rest
2x30 sec, 60 sec recovery jog recovery (95%)

Distance (Fifth  Run of the Week)
3-4 miles Level 2 (easier pace)

 - within the run, after 10 mins, 5 x 20 seconds building up to Level 4 (race pace), 

- With 2 mins of Level 2 running for recovery in between each. 

Run is continuous, no stopping until 3-4 miles is done