From the Njsiaa Website
12:00- start time for ALL pole vaulters and boys.
3:00- Start of girls events.
If you have any questions please contact me.
609-204-5859
Friday, February 26, 2010
Friday, February 12, 2010
Reminder
Just a reminder. No team practice until tuesday.
Endurance- I spoke to you about your workouts. Volume and a tempo work out this weekend. continue with core workouts.
Explosive
Pole vault- we spoke follow what we laid out. Any queestions e-mail me.
Sprinters
Short- drills, core, full stretch. If you can get indoors 1 day 10 x 30m wrking on starts
1 day 2x6x200 @ 60 %
Long- full warm up, full stretch, core daily
1 day 2 miles easy
1 day 30 sec @ 400 race pace 2 min easy jog 2 sets of 5
1 day 30m, 60m, 120m, 180m,120m,60m,30m x 5 @ 400 pace (if you can't get distances use time)
Endurance- I spoke to you about your workouts. Volume and a tempo work out this weekend. continue with core workouts.
Explosive
Pole vault- we spoke follow what we laid out. Any queestions e-mail me.
Sprinters
Short- drills, core, full stretch. If you can get indoors 1 day 10 x 30m wrking on starts
1 day 2x6x200 @ 60 %
Long- full warm up, full stretch, core daily
1 day 2 miles easy
1 day 30 sec @ 400 race pace 2 min easy jog 2 sets of 5
1 day 30m, 60m, 120m, 180m,120m,60m,30m x 5 @ 400 pace (if you can't get distances use time)
Monday, January 11, 2010
HEADS UP
Distance!!!!!!!!!!
Practice moved to Jadwin tonight. 7pm all distance runners to jadwin. If you can't attend the work out for you is 8x1000m @ 10k race pace with 1 min rest (10k pace is Tempo think pleasantly hard) you can do this as a 4 mile tempo run instead if you wish. Modify as needed.
Coach smirk
Practice moved to Jadwin tonight. 7pm all distance runners to jadwin. If you can't attend the work out for you is 8x1000m @ 10k race pace with 1 min rest (10k pace is Tempo think pleasantly hard) you can do this as a 4 mile tempo run instead if you wish. Modify as needed.
Coach smirk
Saturday, December 26, 2009
Short Sprinters
(55m/200m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-5x35 m max effort, 3(2x200) @ 70% use the 200 splits posted on the blog.
5XShuttle run (5m,10m,15m,20m 20 frankies between sets)
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 4x40m and 5(15m,20m,30m,40m) Hard, 4x80m High Knees, 6x300m @ 60% 100m walk rest between reps
Tues- 50 min game
Wed- (3x20, 1x30 Max speed), (4x100m, 3x80m, 2x60m Hard), 5x80m's High Knees
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4x100, 8x200, 4x100 @ 60%
Sun- Off
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-5x35 m max effort, 3(2x200) @ 70% use the 200 splits posted on the blog.
5XShuttle run (5m,10m,15m,20m 20 frankies between sets)
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 4x40m and 5(15m,20m,30m,40m) Hard, 4x80m High Knees, 6x300m @ 60% 100m walk rest between reps
Tues- 50 min game
Wed- (3x20, 1x30 Max speed), (4x100m, 3x80m, 2x60m Hard), 5x80m's High Knees
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4x100, 8x200, 4x100 @ 60%
Sun- Off
Explosive workouts
Every Day All Sprinters
Continous Warm up
Plank Abs
Running Workout (check out seperate post for short sprinter and long sprinter workout)
Lift
AIS Rope Stretching
Continous Warm up
Plank Abs
Running Workout (check out seperate post for short sprinter and long sprinter workout)
Lift
AIS Rope Stretching
Subscribe to:
Posts (Atom)