Workouts and groups

We generally warm up together as a team, in order to build team unity. Then we break up into smaller groups by event: distance runners, sprinters, jumpers, and throwers. Each group trains differently. We don’t force shot-putters to go out on 5-mile runs! (We do sometimes ask them to do a 1-mile warm-up jog.)

Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize…

—Philippians 3:13-14
 

Distance Runners
(800m to 3200 m)

Monday
1 mile warm up
Stretching with team
Easy 8-10 mile run outdoors
Stretching and abdominal exercises
Weightlifting

Tuesday
1 mile warm up jog outdoors
Stretching
Sprinter drills
Interval workout (for example: 12 x 400m at race pace, with 1 minute rest between)
1 mile jog
Stretching and abdominal exercises

Wednesday
1 mile warm up outdoors
Circuits (indoors)
Stretching and abdominal exercises

Thursday
1 mile warm up outdoors
Stretching
Easy 6-8 mile run
Stretch

Friday Easy pre-meet day or track meet
1 mile warm up outdoors
Stretching
Easy 3 mile run
Stretching and abdominal exercises

Saturday Meet or easy post-meet day
1 mile warm up outdoors
Stretching
Easy 5-6 mile run
Stretching and abdominal exercises

Sunday
Day off or easy run

Throwers, Shot-put and discus

Monday
1/2-1 mile warm up outdoors stretching with team
Heavy lifting
Stretching and abdominal work

Tuesday
1/2-1 mile warm up outdoors
Stretching
Sprinter drills
Throws (40) and drills
Plyos/hops
Weightlifting
Stretching and abdominal work

Wednesday
1/2-1 mile warm up outdoors
Stretching
Throws (40) and drills
Medicine ball throws (50)
Weightlifting
Stretching and abdominal work

Thursday
1/2-1 mile warm up outdoors
Stretching
Throw discus (10 throws)
Throw shot (10 throws)
Stretching and abdominal work

Friday
Meet or work out similar to Tuesday

Saturday
Easy exercise or weightlifting on your own

Sunday
Day off

Sprinters, Hurdlers, Vaulters and Jumpers

Monday
1 mile outdoor jog warm up, stretch with team
Sprinter drills
Sprinters: Interval workout (example: 400m-rest-300m-rest-200m each interval should be at a faster pace).
Jumpers: Jumping and drills.
Weightlifting
Stretching and abdominal exercises

Tuesday
1 mile outdoor jog warm up, stretch with team
Jumpers: technique and jump drills
Sprinters: Drills and plyos
Hurdlers: Technique and Drills
Stretching and abdominal exercises

Wednesday
1 mile outdoor jog warm up, stretch with team
Sprinter drills
Sprinters: Interval workout (example: 400m-rest-300m-rest-200m each interval should be at a faster pace).
Jumpers: Jumping and drills.
Stretching and abdominal exercises

Thursday
1 mile outdoor jog warm up, stretch with team
Jumpers: technique and jump drills
Sprinters: Drills and plyos
Hurdlers: Drills
Stretching and abdominal exercises

Friday Easy pre-meet day or track meet

Saturday Meet or post-meet day
1 mile outdoor jog warm up stretching with team
Jumpers: technique and jump drills
Sprinters: Drills and plyos
Hurdlers: Drills
Stretching and abdominal exercises

Sunday
Day off or easy run

Workout principles

Warm-up and Stretching: We begin practice with a short 1-mile jog to warm your muscles. Then we move to static stretching and then more dynamic stretching.

Drills: Our sprint drills teach the mechanics of good running form. These drills, we hope, retrain your nervous and muscular system.

Interval training: Track workouts build strength and endurance by overloading your muscles and cardio systems so that they can handle progressively greater workloads.

Weightlifting: You can only run so much. Weightlifting is an alternative way to build strength.

Abdominals: Pillar or abdominal strengthening activities build strength in the runner’s “core”—from the armpits to thighs.

Workout #1
Crunchies x 20
Good mornings x 20 (alternate leg toe touches)
Low-level bikes x 20 (each leg)
Twisting crunchies x 20 (each leg)
Leg lifts x 20 (each leg)
Back hypers x 20 (Skydivers)
V-sits or V-ups x 20

Workout #2
3-way roll up x20
Twisting v-sits x 20 (each side)
Twisting back hypers x 20 (each side)
Low-level bikes x 20 (each leg)
Side crunchies x 20 (each side)
Double leg lifts x 20
Scissors in v position x 40