Week 1: Feb. 5-9

Monday   Team Warm-up Routine   600, 300, 200x4   Cool Down Routine
Tuesday   Team Warm-up Routine   3 Circuit Plyometrics & Hurdle Drills   Cool Down
Wednesday   Team Warm-up Routine   OFF   Cool Down
Thursday   Team Warm-up Routine   30 minutes LSD   No Cool Down
Friday   Team Warm-up Routine   2X4X200 Relay Style   Cool Down
Saturday   No Warm-up   30 minutes LSD/Easy Stretching or Yoga   No Cool Down
Sunday   No Warm-up   Recovery Day Off   No Cool Down

 

Tuesday, Feb. 6th: Time Trials

Feb. 6th: Time Trials
Athlete 1600 800 600 300
Marcus     DNF 38.5
Andrew 5:54 2:28    
R. Schonten 8:39 3:13    
B. Bryant 7:36     50
Josh 5:43 2:27    
Kyle 6:21 2:49    
Brenton 5:40 2:37    
Ryan     1:55 45
Chris     2:00 49
Bryce M     2:05 50
Bryce C     1:42 39
Justin     1:46 41
Katlynn     2:01 52
Makayla     2:20 55
Carrie     2:12 51
Maddie     2:16 61

 

Week 2: Feb. 12-18

Monday   Team Warm-up Routine   600, 400, 300, 200x1   Cool Down Routine
Tuesday   Team Warm-up Routine   3 Circuit Plyometrics & Hurdle Drills w/ Hurdles   Cool Down
Wednesday   Team Warm-up Routine   Hurdle Workout A   Cool Down
Thursday   Team Warm-up Routine   2X1long 3short hills   No Cool Down
Friday   Team Warm-up Routine   30 minutes LSD   Jog back to School
Saturday   No Warm-up   30 minutes LSD/Easy Stretching or Yoga   No Cool Down
Sunday   No Warm-up   Recovery Day Off   No Cool Down

 

Tuesday, Feb. 13th: Hurdle Drills & Plyometrics

No Hurdle Hurdle Drills:

Sitting Arm Swings

Hurdle Stretch Reach

High Knee Lifts

Hip Flexors

Lead Leg Fence Drill

Trail Leg Fence Drill

Unders w/ medicine ball

 

Plyometrics:

Tuck Jumps

Rocket Jumps

Lunge Jumps

Line Hops

Drop Jumps

 

In between drills, we ran crab crawls to sprints, acceleration runs, backward runs, and strides

 

__Hurdle Drills with Hurdles:__(over 4 hurdles)

Ross Drill (knee slap)

Walking Lead Leg

Jogging Lead Leg

Walking Trail Leg

Jogging Trail Leg

 

Wednesday, Feb. 14th: 5-6X200m Repeats over Hurdles

 

This is a 300m hurdler workout: repeat 200s over the first five hurdles. We will do five to six reps, with about three minutes recovery between each one. In the early part of the season, we want to emphasize hurdle conditioning, and in the latter part of the season we will emphasize speed by doing less reps with a longer recovery. Each rep is timed, and we will always have someone to run beside. We will run in pairs: 2 boys & 2 girls. Two boys with two girls, and the girls get a head start.

 

Feb. 14th: 6x200m over low hurdles
Boys 200 200 200 200 200 200

Goal
Bryce 27 30 29 30 31 30 30-31
Hayden 31 33 33 33 33 X 34-36
Justin No Show         32-33
               
Girls 200 200 200 200 200 200 Goal
Carrie 35 37 38 37 38 38 37-38
Katlynn 37 37 38 38 39 39 40-41
Haley 40 43 43 45 X X 40-41
Tanya 43 45 45 42 X X 40-41

 

 

Thursday, Feb. 16th: Hills 2x1 long, 3 short

Athlete   Long   Short   Short   Short   Long   Short   Short   Short

 No times were recorded for this workout.

 

Week 3: Feb. 19-25

Monday   President's Day   LSD & Strides   OFF
Tuesday   Team Warm-up Routine   Hurdle Drills & Starts over 1st Hurdle & 10x100m   Cool Down
Wednesday   Team Warm-up Routine   4x400 open   Cool Down
Thursday   Team Warm-up Routine   30 minutes LSD/Hurdle Drills   Cool Down
Friday   Team Warm-up Routine   6X200 w/200 jog CD   Cool Down
Saturday   No Warm-up   30 minutes LSD/Easy Stretching or Yoga   No Cool Down
Sunday   No Warm-up   Recovery Day Off   No Cool Down

 

Wednesday, Feb. 21nd: 4X400m w/ 2-3min. recovery

 

 

Hurdle Workouts II Weeks 4-6

 


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