Erie Mason Track

New workouts posted!  

TIME TRIAL ON FRIDAY!  Send me your times: 734-770-8951

For Laying out a distance, you can mark off a course by taking a really long walking stride which will be about 1 meter.  Walk the distance and put down marks just like we had in the woods.

For longer distance runners, convert your distances to times and run a set interval time: i.e. 1,000m = 3 min, 30 sec.

Wednesday, April 1st

Warm-up:

  • 2 minute warm-up jog
  • Drill Set:
    • A-Skip
    • B-Skip
    • Karaoka
    • Lunges (3 forward, 2 back)
    • Heel raisers
    • Straight leg bounds
    • 3 x Strides
  • Stretch
    • Around town
    • Hold in middle
    • Quads
    • Butterflies
    • Pretzels
    • Knee to chest
    • Calf stretch
    • Leg Swings

Workout

Sprinters – 400m and down:

  • 10 minute warm-up (5 laps / 2000 meters)
  • 600-500-400-300-200
  • walk what you ran for rest.  Effort 80-85%
  • 5′ cool down at the end of workout
  • General Strength at end.  15 Reps each

Distance – 800m and up:

  • Fartlek
    • 10 minute warm up
    • 2 x 3 minutes fast, 3 minute recovery between
    • 3 x 2 minutes fast, 2 minute recovery between
    • 3 x 1 minute fast, 1 minute recovery between
    • 5 minute cool down

General Strength at end.  15 Reps each

Throwers:

  • Lifting
      • Squats: 3 sets of 6 reps, 3 sets of 3 reps
      • Cleans: 3 sets of 6 reps, 3 sets of 3 reps
    • Running
      • Same as Sprinters

Thursday April 2nd

Warm-up:

  • 2 minute warm-up
  • Drill Set:
    • A-Skip
    • B-Skip
    • Karaoka
    • Lunges (3 forward, 2 back)
    • Heel raises
    • Straight Leg Bounds
    • 3 x Strides
  • Stretch
    • around town
    • Hold in middle
    • Quads
    • Butterflies
    • Pretzels
    • Knee to chest
    • Calf stretch

Sprinters:

  • 20 minute easy run

Distance:

  • 50′ run
  • 4 x strides (60m long) at end

Throwers:

  • Lifting
    • Incline: 2 sets of 6, 2 sets of 3
    • Bench: 2 sets of 6 reps, 2 sets of 3
  • Running
    • Run/walk 20 minutes

Friday April 3rd

Warm-up:

  • 2 minute warm-up jog
  • Drill Set:
    • A-Skip
    • B-Skip
    • Karaoka
    • Lunges (3 forward, 2 back)
    • Heel walks / Toe walks
    • Reverse Runs
    • 3 x Strides
  • Stretch
    • Around town
    • Hold in middle
    • Quads
    • Butterflies
    • Pretzels
    • Knee to chest
    • Calf stretch
    • Leg Swings

Workout

Sprinters – 400m and down + Throwers

  • 5 minute warm-up (2 laps / 800 meters)
  • Workout: TIME TRIAL!!!!! SEND ME YOUR TIMES (734-770-8951)

    • 200 meters – Time Trail
    • 15 minute break
    • 400 meters – Time Trial
  • 5′ cool down at the end of workout

Distance – 800m and up:

  • 10 minute warm-up
  • Workout: TIME TRIAL!!!!! SEND ME YOUR TIMES (734-770-8951)

    • 200 meters – Time Trail

    • 15 minute break

    • 400 meters – Time Trial

  • 10 minute cool down
  •  

Saturday: April 4th

Sprinters:

  • Active Recovery:
    • Biking 45 minutes or light running for 3 miles
    • Drills

Distance:

  • 60 minute run

Sunday: April 5th

Complete Rest Day

 

RESOURCES

General Strength – Eagles Routine

  • Prisoner Squats
  • V-Sit ups
  • Back Hypers with twist
  • Rocket Jumps
  • Leg Toss
  • Pushups with clap
  • Cossack Extension – Carson Russian Dance
  • Crunches
  • Prone (on your belly) single leg hip extension
  • 1 minute plank

 

 

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