1500 METER TRAINING SCHEDULE FOR 2013 (1)

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FIRST 4-5 WEEKS SCHEDULE
1500 METER TRAINING SCHEDULE I
SUNDAY
1.
2.
3.
4.
5.
6.
Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
2 X 1000 Meter: 70% on 800M; 80% last 200M/ rest 5’ between 15’ at end
2 X 400 Meter: 75%; rest 30”
4 X 80 Meter: Quick; rest 20”
MONDAY
1.
2.
3.
4.
5.
6.
Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
8 X 400 meter: 70%; rest 6’
6 X 300 meter Long Hills: Slow run; rest is slow jog back.
Exercises: BODY WEIGHT AND CORE
TUESDAY
1.
2.
3.
4.
5.
6.
Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
4 X 600 meter Event run: 70% first 400M; 80% last 200M; rest 5’ between 15’ at end
2 X 400 meter: Speed 80%; rest 30” between 7’ at end
4 X 40 meter: Speed 90% max; rest 30” between
THURSDAY
1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. STRETCHES
3. Drills
4. 1 X 700 meter: speed like it’s 800M race; rest 15’
5. 4 X 400 meter Speed 70%; rest 5’ between
6. Exercises: CORE AND PLYOMETRICS
FRIDAY
1.
2.
3.
4.
5.
Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
3 X 400 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
800 meter to 1600 meter relay hand offs.
DRILLS
Knee to Chest 20M; Jog 30M
Knee to opposite elbow
Knee roll to outside
Frankenstein
A-skip 20M; Jog 30M
Skip with Claw 20M; Jog 30M
Lunge 20M; Jog 30M
Pinocchio 30M; Jog 20M
Loose High Skip 30M; Jog 20M
High Knee 30M; Jog 20M
Carioca 30M and back
Backward Run 40M with 10M
lead in
40M sprint X 2; Rest 20”
STRETCHES
Leg Swings
Lying figure 4: 2 x ea. leg(E. L.)
Modified Hurdler 2 E.L.
Butterfly stretch
Fire Hydrant 10 each leg or
Alternate Hurdle drill
In place Spider Man 4 E. L.
See Reggie Snowden or
Alan Eggman
EXERCISES
Body Weight
25 Push Ups
CORE
20 V-Sit Up
60 Second Plank
20 T Push Ups
30 Sec. Side Plank each side
30 side crunch each side
30 second boat pose
40 leg lift each leg
30 Deep Squats
10 L –Overs
PLYOMETRICS
Cones: 3 reps each leg with
40M sprint
20 Rocket Jumps
10 standing long jumps
15 step ups each leg with 40M
sprint
5 Hops-bounds each leg; 5
skips each leg; run 20M

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