Bethel Boys Track
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Coaching Staff
Varsity Coach: Markelle Gallagher
Workouts- April 6th-12th
Apr 6, 2020 11:07 AM

We hope you had a restful and enjoyable spring break! Here are your workouts for the week of 4/6-4/12. Every workout starts with our usual warm-up, and should end with A or B Day core (alternating) and 10-15 minutes of stretching (warm up and core for EVERYBODY can be found at the bottom of this post.) If you have access to a track, great! If not, find a safe place to run and adjust as necessary (sprint in safe place for goal times, don't use spikes if not on track, etc.) Hope you all are staying safe, healthy, and in shape!

Distance- From Coach McCann

Monday April 6th:

800: Run sprinters workout

1600:3-2-1 workout; 3-4x (3min hard, 3 min recovery; 2 min hard, 2 min recovery; 1 min hard, 1 min recovery)

3200: 3-2-1 workout: 3-4x (3min hard, 3 min recovery; 2 min hard, 2 min recovery; 1 min hard, 1 min recovery

1 mile cool down at the end- STRETCH WELL AND DO CORE


Tuesday April 7th:

800: run sprinters workout today

1600: Threshold run today- build aerobic base; run controlled. 30-45 min

3200: Threshold run today- building the aerobic base needed; 45 min

Strides at the end of the run

STRETCH WELL AND DO CORE


Wednesday April 8th:

800: simulate race day

1600: simulate race day

3200: simulate race day

Warm up, run strides, wear spikes, get marks for laps, record your time, cool down and stretch; muscle milk


Thursday April 9th:

800: : Progressive run; start 1st mile at an easy pace, 2nd conversational pace, 3rd at threshold pace and end with the last mile at tempo pace- the key is that each mile gets progressively faster

1600: Progressive run; start 1st mile at an easy pace, 2nd conversational pace, 3rd at threshold pace and end with the last mile at tempo pace- the key is that each mile gets progressively faster.

3200: 1st mile at easy pace, 2nd conversational pace, 3rd threshold pace , 4th tempo pace and 5th at 85% of your 5k race pace. Again, the goal is simply to start slow and build, each mile faster.

STRETCH WELL AND DO CORE


Friday April 10th:

800/1600/3200 Speed Ladder- working on quick foot speed

Using a track is going to be easiest, but you can measure it out on a flat safe surface if you have no track;

50-75-100-125-150-125-100-75-50 3:1 rest and you are running flat out

20-25 min easy cool down

STRETCH WELL AND DO CORE



Saturday April 11th:

800: Long run – match or add 10% to last week’s long run- don’t push the effort, run comfortably

1600: Long run – match or add 10% to last week’s long run- don’t push the effort, run comfortably

3200: Long run – match or add 10% to last week’s long run- don’t push the effort, run comfortably

STRETCH WELL AND DO CORE



Sunday April 12th:

REST- use your foam roller


Strength (Monday & Friday)

Wall sits~ 30,45,60

Calf raise~ 10-15X double leg/ then single leg

(only if shins are healthy)
Sumo squat heel raise~ 10-15X

Dips 10-15X

90” Leg raise~30 sec eyes open/30 sec eyes closed

Body weight Squat ~ 20X

Extended arm side plank~15,30,45seconds

Planks extensions~ 10,15,20
Push ups~ 15,20, 25
Planks 30,45,60 seconds
Spiderman push ups~ 10,15,20
8 Count Body Builder~15-20

Lunges forward/backwards~10 forward/backwards

Throwers- From Coach Sanders

Everyday
  • Shoulder Warm Ups-30 Seconds Each
  • Quick feet Front to back & side to side (30 seconds each)
Monday/Wednesday
Shotput Form (power, glide, or slide) 3 sets of 15PERFECT FORMS
*10 shot put pushups (if you don’t have a shot, use a baseball or softball)
*10 shot put pushdowns (focus on finishing thumb down)

Strength+Core
*Use medicine ball/basketball, or any other large round object for the following:
  • 3x15 squats with ball held out in front of chest (focus on getting to parallel)
  • 3x15 squats with ball held over head
  • 3x15 pause squats with ball held out in front (pause for 3 seconds at the bottom before coming up)
Tues/Thursday
*Discus (power, spin or slide) 3 sets of 12 PERFECT FORMS
*If you don’t have a disc, use a frisbee or plastic dinner plate* Stand and throw from power 3 sets of 12 @80%
Strength+Core
Wide Grip Pushups: 15, 20, 25
Close Grip Pushups: 10, 15, 20
Planks: 1 minute, 1 min 30 seconds, 2 minutes
Leg Raises: 25, 30, 35
Friday: Find a set of stairs and do the following:
  • 3 sets of 20 one legged hops going up (do for each leg)
  • 3 sets of 20 two legged explosive jumps up (try to reach two steps up if possible)
  • 3 sets of 1 minute quick feet up and down on the steps (choose one to two steps for this activity)

Hurdlers- From Coach Reed

Monday;

6x200(90%) two min. rest in between. A Day Core
Tuesday;
8X150(70% technique) B Day Core
Wednesday;
Meet Day See Coach Gallagher
Thursday;
Lower Lift. 2 mile run;1 mile out/ 1 mile back. A Day Core
Friday;
Upper Lift,

IF YOU CAN FIND STAIRS RUN THEM!!!!

A Day Core
Stretch Daily !!!

Sprints/Jumpers- From Coach Gallagher, Roberts, & Olsen

Jumpers shoud bound up stairs at home every day.

Monday

Jumpers: 20 high knees, 10 jump squats, 10 jumping lunges, 20 calf raises, 10 mountain climbers, 10 pike pushups- 4 sets

Workout:

2 Set of 6-stride jumps
1, 2, 3, 4, 5, & 6
First set for height, second set for distance
Find some stairs for stair burpees up (push-up, squat, jump up a couple stairs) and jog down. Repeat 5x
Run, run, jump (take-off foot)
Run, run, jump (penultimate)
Run, run, jump (with arms)
Repeat 5x

Sprinters:

20 squats, 20 reverse lunges (10 each leg), 20 calf raises, 20 side lunges (10 each leg)- 4 sets

Workout: 200s @ 90% x 6, 2 min rest between each. Boys-25-27sec. Girls- 28-30sec.

Tuesday

Workout: 150 build ups x 6, jog back rest.

90-90-90s (runners balance) 1 min each leg, 5 sets. 10 minute light cool down jog.

Wednesday

Workout: "Race Day" All of these will be all out with a full (10min) recovery: 100m, 400m, 200m.

Jumpers: 6 180 degree jumps, 6 broad jumps for 10 yards (feet together,) 6 tuck jumps- 3 sets. 1 set of 6 combo finishers- 8 football shuffles into a burpee tuck jump, then 15 yard sprint.

Thursday

Workout: In flats- 300s x 4 @ 70% w/ 4 min rest. Boys- 50 sec. Girls- 60 sec.

Jumpers: Yoga

Friday

Resistance training: Same as Monday

Jumpers:

2 Set of 6-stride jumps
1, 2, 3, 4, 5, & 6
First set for height, second set for distance
Find some stairs for stair burpees up (push-up, squat, jump up a couple stairs) and jog down. Repeat 5x
Run, run, jump (take-off foot)
Run, run, jump (penultimate)
Run, run, jump (with arms)
Repeat 5x

Sprinters: 6 110 strides for form in flats. 1 min rest. 15 min light cooldown.

Saturday


Yoga! https://www.youtube.com/watch?v=No2u_Dq_9ho

Sunday

REST

Warmup

2 laps around the track- distance kids need 3-4
Walking drills:
Walking High Knees down
Walking butt kickers back
Walking knees pulls down
Dorkums back
Side lunges down and back
Dynamic:
High knees down
Butt kickers back
C skip down and back
High knee Karaoke down and back
High skips/marios down
Back pedal back
Strides:
Side to side on football field
60% down and back
70% down and back
80% down and back

Core

Reps should be at 15, timed exercises at 1min

A Day

Windshield wipers
Flutter kick 30 seconds
Scissors 30 seconds
Hold (6-12 inches) 30 seconds

Limb extensions~opposite arm/opposite leg

Limb extension abductions

Extended leg bicycles
Traffic cones
Supermans
Swimming
Planking

B Day

8 Count body builders

Rows
Bridges
Single leg bridges
Donkey kicks
Fire hydrants
Push ups
Plank extensions
Extended arm side plan
Extended leg plank (make a triangle)

Plank



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