Bethel Boys Track
Home   |   Schedule   |   Roster   |   Coaches   |   Photos

Coaching Staff
Varsity Coach: Markelle Gallagher
Workouts- March 30th- April 4th
Mar 30, 2020 9:56 AM

HAPPY SPRING BREAK! Here are your workouts for the week of 3/30-4/4. 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. Hope you all are staying safe, healthy, and in shape!

Distance- From Coach McCann

Monday March 30 th :
800: 600with 2 ½ min rest- 400 with 2 min rest- 300 with 2 min rest-200 with 1 min rest after a 200 active recovery-100; all at goal race pace; This is a PACING workout
1600:6-8 x 400 w/ 200 jog recovery w/ 1 min complete recovery in between each 400;This is a PACING workout
3200:8 x 400 @ Goal race pace 1:1 active recovery; This is a PACING workout
Tuesday March 31 st :
800: Threshold run 30-35 min (should be getting faster) w/6 x 200 strides; Building aerobic capacity workout
1600:Step downs- use examples given in practice; build aerobic capacity
3200: Step downs- use the examples given in practice; these build aerobic capacity
Wednesday April 1 st :
800:2-3 x (400 @ Race pace (20 sec rest- YES only 20!) 200 HARD; 3-4 min break) Lactic acid diffusing workout
1600: 2-3 X (400 @ Race pace -20 seconds rest- 200 HARD;3-4 min break) Lactic acid diffusing workout
3200:2-3 x( 800 @ Race pace- 30 seconds rest- 300 HARD- 3-4 min rest) LA diffusing workout
Thursday April 2 nd :
800: Long easy run – add 10% from last week’s mileage- try to include hills if possible; build aerobic base
1600:2 x 400 (1:30 active rest in between) 3-4 min rest- 2 x 300 ( 1:30 active rest in between)2 x 200 w/ 1 min active rest; Pacing workout
3200: Progressive run: 1 mile easy, 1 med, 1 med/hard and last mile hard; building aerobic base
Friday April 3 rd :
800: 10-12 x 200 @ goal race pace (jog recovery w/ 1 min complete rest); anaerobic workout to dev. Speed
1600: 6-8 400 w/ a 200 jog recovery w/ 1 min complete rest in between each 400; Pacing workout
3200: 1200/1k/1200 @ 85-90% of recent mile time, with 1:1 recovery; working to dev. Increase in aerobic power
Saturday April 4 th :
800: Flying 40s x 6-8 laps with easy recovery rest of lap- building up and slowing down gradually
1600:Long easy run add 10% from last week’s mileage
3200:Long easy run; add 10%R in last week’s mileage
Sunday April 5 th :
REST- use foam roller-
Please make sure that you are all getting physically stronger; working your core and doing the body weight strength activities. Stretch and roil out after workouts- details matter

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

Monday&Wednesday
*Warm up (shoulders, and quick feet 30 sec each form)
*Shotput Form (power, glide, or slide) 3 sets of 15
PERFECT 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)

*find a flat surface if you can’t use the throwing area and do the following*
*Setup phone or IPad and film yourself throwing from your preferred form 3 times
View and make adjustments

*Strength + Core= 3 sets of 15 Tricep/Diamond Pushups, then 3 sets of 30 leg raises

Tuesday/Thursday
*Warm up (shoulders, and quick feet 30 sec each form)
*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 @70%
FOCUS ON ARM ANGLE AND DISC COMING OFF INDEX FINGER

*find a flat surface if you can’t use the throwing area and do the following*
*Setup phone or IPad and film yourself throwing from your preferred form 3 times
View and make adjustments

*Strength + Core=3 sets of 20 Air Squats (chest up and reach 90 degrees, 3 sets of 25 reach thrus

Friday:
Watch the following video and compare their form to your own: https://m.youtube.com/watch?v=ilNQ5plk_N8&t=188s

Hurdlers- From Coach Reed

Monday;

Due to weather stay inside....
Lower body lift (see Sprinter strength listed below.) A Day core
Tuesday;
Backyard warmup,
8X200, 50 burpees, B Day core
Wednesday;
Backyard warmup,
400,300,200,100, full recovery after each. A Day core
Thursday;
Backyard warmup,
2mile jog. B Day core
Friday;
Warmup
Upper body lift, 50 burpees, A Day core
Saturday:
See Sprinter/Jumper yoga link.
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: 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.

Sprinters:

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

Workout: 15 min fartlick in flats- jog for 2 min, 85% stride for 20 sec, back to a jog and repeat.

Tuesday

Workout: 8x200m in flats (or 75% sprint) w/2 minute rest. Boys- 29 sec; Girls- 32 sec. 10 minute light jog cool down.

Wednesday

Workout: 25 min run. Boys- 6.5 min mile pace, Girls- 7.5 min mile pace

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.

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

Thursday

Workout: In flats- 3 Daredevils! 400m sprint, 20 sec rest, all out 200. 5 min rest. Boys- 60 sec, Girls, 70 sec

Jumpers: Bounding Drills

Friday

Resistance training: Same as Monday

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.

Sprinters: 8 110 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



Date:

Wednesday
Varsity Spring Break Runner's Classic Away Tiger St 5:00 PM
  Postponed, new date to be determined