VSU Track & Field Summer Training Phase 1 Week 1 (June14-18) Run 15-20 minutes each day (Monday-Friday) along with all stretching and ABC drills in order to start getting your body used to exercising again. Week 2 (June 21-25) MWF 2-mile run (16-18 minutes) TTH 12 minute run-8x100m strides on a grass surface Week 3 (June28-July2) MWF 2-Ÿ mile run (18-20 minutes) TTH 12 minute run- 10x100m strides on a grass surface Week 4 (July 5-9) MWF 2- ½ mile run (20-22 minutes) TTH 15 minute run- 10x100m strides on a grass surface Phase 2 Hopefully we are starting to feel strong and all the aches and pains are gone. Phase two helps you get used to running some more sustained strides and hills for strength. Week 5 (July 12-16) MWF 2- ž mile run (22-24 minutes) TTH 15 minute run- 12x100m strides on a grass surface Week 6 (July 19-23) MWF 3- mile run (24-26 minutes) TTH 18 minute run- 12x100m strides on a grass surface Week 7 and 8 (July 26-30) (August 2-6) MW 12 minute easy run then 12-15x110yds strides-ABC Drills TTH 2 sets of 4x150m strides with a 250m jog recovery for rest between runs and 5 minutes rest between sets. Friday 8x80-100m up hill at 65-75% with jog recovery (preferably on a grass surface if no hill is available then stadiums or find a slanted parking lot.
Phase 3 By now you should be getting into pretty good shape and classes are about to get started at VSU. You will have the option of meeting up with your Captains (Shanise Lewis and Mike Westbrook) to have optional Captain’s Practice where you can work together as a team and learn the dynamic warm up, while getting in some workouts. Below is what you can do to maintain until we meet on the 8th of September. PRACTICE STARTS ON September 13, 2010. MW T TH F
12 minute easy run then 12-15x110yds strides-ABC’s Long intervals- 4x800m with 5minutes recovery (or) 4x4 minutes run with 5 minutes recovery Short repeats – 4x400m (6 min rest) 5x200m (3 min. rest) or 4x300m (5 min. rest) 3 sets of 5 times 100m (min. for the run, 5 mins for the set) *You can even switch the runs onto hills for a little bit more intensity.
We are starting our base building training. With a good base or foundation we can train the way we need to in order for us to accomplish the goals that we set. Remember we want to train ourselves not strain ourselves. If we have a wider base we can have better peak performances. Weightlifting should be done three days a week and take at least two days off during the week so that you are not draining yourself. If you can’t get the workout done or you are not able to get to a gym to lift weights then at least do sets of abs and push ups twice a week so that you are building some type of strength.
Static Stretches Static Hang (feet together) Right over Left Left over Right Straddle Leg Down the Middle Walkovers to Left then to the right Groin stretch to the left then to the right (turning foot up, point down) Indian Style Seated Stretch (right over left, left over right) Little Eagle Groin Stretch (bottoms of feet touching, pushing knees to ground) Seated Straddle stretch down the middle Seated Walkovers to right then left Elementary Hurdle Stretch Regular Hurdle Stretch Towel Stretches Ankle Rotations Knee Circles Hip Circles