Week 5: - April 7th-13th

Recommended extra practice for those that cannot make 3 practices a week but wish to continue to practice at home. Check out videos on Video Page. 

5 day a Week: (12-14year olds)

Sprinters:

Day 1: Long Sprinting Day - 500m, 150m, 500m, 150m, 150m. With 5 minutes rest between sets

Day 2: Form Day - Dynamic Warm Up Video, A Skips, B Skips Look at Form Videos and Start Videos 

Day 3: Distance Day - 20 to 30 min jog, very slow

Day 4: Short Sprinting Day - From a starting position, 3x150m, 3x75m, 3x50 with 4 minutes between reps

Day 5: Plyometrics - Look at Plyo videos, 

Distance: 

1 Workout a week- 800m x 6, @ Mile race pace with 3min rest between sets

4 Days of running 25-45min a day, Striders 6x100m with 20 seconds rest

3 Days: (9-11 year olds)

Sprinters: 

Day 1: Long Sprinting Day - 500m, 150m, 500m, 150m, 150m. With 5 minutes rest between sets

Day 2: Short Sprinting Day - From a starting position, 3x150m, 3x75m, 3x50 with 4 minutes between reps

Day 3: Plyometrics - Check out plyo videos

Distance: 

1 Workout a week- 2x400, 2x200, 2x400, @ mile race pace with 3min rest between sets

2 Distance Days- 2 days of running between 30min, very easy

Striders - 6x 100m fast running with about 15 seconds rest between reps. 

Throwers: Check out Videos

5 Days: 

Day 1: Shot Put

Day 2 Plyometrics

Day 3 Javelin 

Day 4 Discus

Day 5: Plyometrics

7 Days a week (14 and above - High School)

Distance: If you have a race this week, only try to do one workout. 

Sun - 70 to 80 min fast distance run

Mon - 30 to 45min slow distance run, slow distance run striders

Tue - 15min warm up jog and warm up routine: 200m, 400m, 800m, 400m, 200m, 200m, 3min rest between. 200m are as fast as you can go, 400m should be at mile race pace, 800m at 3k race pace

Wed - 30 to 45min slow distance run, striders

Thur - 30 to 45min slow distance run, striders

Fri - 800m x 6 @ mile race pace with 4min recovery between 800m

Sat - 30 to 45min slow jog