All practices should begin with a routine warm-up that will be the same routine used before races. It will include rope stretching dynamics, running drills, and explosive sprints at very short durations. It is a routine designed to have you ready to run at maximum ability.
Monday -- Dynamic stretching; 20 minute easy run; hills on Falcon; Stanfords.
Tuesday -- All meet at the Skydome at 5:15 to begin warm-up, then on the track from 6-7pm. 600/500/400/300/200. Pick-up at 7:20.
Wednesday -- No practice.
Thursday -- Following stretching; go for a 25 minute easy run. 3x5sets of 100s at various speeds alternating on straights and curves. 100 meter walk between each interval; 800 meter jog between each set.
Friday -- After stretching & running drills, strides on the football field w/ JJ, squat thursts, bounds before each. Work w/ blocks after stretching. Finish w/ Stanfords.
Saturday -- No organized practice.
Sunday, February 8, 2009
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