track team tips for Deezba

snelfk

My daughter is on her HS track team, here is a typical afternoon work out.

First 1/2 mile warm up, strretches as a team, Doing:
Line up and do Strides, 50 meters, 65 %, then 75%, then 85 % speed.
"Butt Kickers" and "High Knees"

Main Workout:
Ladders: middle to long distance runners 1200M, 800m, 600m, 400m, 200m - meaning run the distance , walk back to starting point, run next step in ladder. After completing th 200, take a 3 minute rest. Then do it again in reverse order.
Sprinter Ladders: 400m, 200m, 100m, 50m distances do two times.

300 repeats. Running 300 meters over and over, walking back to start line between sets. (Or any distance under 400m).

Farleks: Sprint for 100 meters, jog for 100 meters, repeat 4 laps.

Cool down 2 laps. Then work on abs.

snelfk

My daughter is on her HS track team, here is a typical afternoon work out.

First 1/2 mile warm up, strretches as a team, Doing:
Line up and do Strides, 50 meters, 65 %, then 75%, then 85 % speed.
"Butt Kickers" and "High Knees"

Main Workout:
Ladders: middle to long distance runners 1200M, 800m, 600m, 400m, 200m - meaning run the distance , walk back to starting point, run next step in ladder. After completing th 200, take a 3 minute rest. Then do it again in reverse order.
Sprinter Ladders: 400m, 200m, 100m, 50m distances do two times.

300 repeats. Running 300 meters over and over, walking back to start line between sets. (Or any distance under 400m).

Farleks: Sprint for 100 meters, jog for 100 meters, repeat 4 laps.

Cool down 2 laps. Then work on abs.

icandoit

WOW, I am tired just thinking about it. That is an amazing workout.

snelfk

I can't imagine doing the workouts her coach gives. The track workout is 3 or 4 days a week, with 3 hours of weight training on the other 1 or 2. My daughter will be 16 in a couple of weeks, last fall she ran on the HS cross country team for the first time, and completed her 1st half marathon (13 miles) in 2 hrs 22 mn. I really proud of her determination!

icandoit

My son does wrestling and martial arts. He wrestles Mon-Thur 3-5 and he does 3 forms of martial arts Mon-Fri 6-8. He is 13 and is in SHAPE. He loves every second of it.

snelfk

not only do the kids get in great shape, it's a positive activity to do with their time, and (bonus here) usually to tired to get into trouble....

icandoit

not only do the kids get in great shape, it's a positive activity to do with their time, and (bonus here) usually to tired to get into trouble....

:drinker: :drinker: