Richwoods High School Women s Track & Field Team Sprint Drills Name Also Known As Description Wake Ups UCLAs Hard 100m, Walk Back 50m, Repeat through the designated number of complete laps Eye Openers 400 Hard 100m, Walk 100m, Repeat until 3 complete laps are completed Hard 200 @ designated pace, Walk 200. 3-5 x (20m fast + 20m easy + 20m fast) later upgrade to 3-5 x (30m fast + 30m easy + 30m fast) Lactate Whistle Drills ~200m in :32, Accelerate and finish 13 / 1:45 recovery Indian Lines Australian Pursuits 4 member teams running laps in line @ designated pace, at each 50m or 100m mark the last runner accelerates past the other 3 and becomes the leader Continuous Accelerate Roll into 100 with negative or equal split 50s Speedmakers Five Knights 400 Hard Ways 4 x 50m Very Hard, 50m Slowing, 50m Jog /. set recoveries 5 member teams divided with 3 facing 2 at 40m, #1 accelerates to #2 through 40m, when #1 passes #2 accelerates to #3 who accelerates to #4 who accelerates to #5 who accelerates to #1, continue until all have run 10 repeats. 5 Man Relay Continuous Relays Accelerations 5 member relays teams - 3 at start, 2 at 200m - continue through designated number of baton carries per member Hard accelerations for designated distance Starts Blocks Hard acceleration from starting blocks for designated distance. (Performed almost daily.) Strides Relay exchanges at race pace for various relays Easy accelerations for designated distance The other various workout drills on our calendar are designated as follows: Pacing designated for projected 400m race time of :60 (subtract/add 5% for each 3 seconds change in projected 400m time) (# of sets) x (# of repeats) x (Drill name or distance) @ (Pace) / (Drill recovery method or time) // (Set recovery) Examples: 3 x 3 x 200 @ :35 / 2:00 // 10:00 3 sets of 3 repeat 200m at :35 each with 2 minutes between repeats and 10 minutes between sets. 4 x 400 @ 75 / 6:00 4 repeat 400m at 1:15 each with 6 minutes recovery 4 x 300 @ 06 to 40, 38 to 200, Hd 100 / 4:00 4 repeat 300m to 40m in 6 seconds, 200m in 38 seconds total, accelerate final 100m then 4:00 recover
Richwoods High School Women s Track & Field Team 2014 Sprint Training Plan Week of Monday Tuesday Wednesday Thursday Friday Saturday Jan. 20 (a) Jan. 27 (b) Weeks 1 through 3 involve 3 day per week workouts as follows: 5 minute run in week 1 / 6 minute run in week 2 / 7 minute run in week 3 Stair repeats Five Knights (or 10 x 40m accelerations / :25) 5 minute run in week 1 / 6 minute run in week 2 / 7 minute run in week 3 Half Day Feb. 3 (c) Feb. 10 (d) Feb. 17 (e) 2 x 600 @ 2:07 (5x100 @ 22, 100@17) / 10min 2 x 300 @ :65/ 1 min 2 x 300 @ :58/ 5 min 4 x 300 @ :06 to 40, :38 to 200, Hard 100 / 10:00 Blocks or Accelerations 2 [ 4 laps @ 2:00 // 5:00 ] 5 x 150 / Walk Down 5 Man Relay - 8 @ :40 6 x Tweets Easy
Feb. 24 (1) Full Weekly Schedule 2 x 600 @ 2:07 (5x100 @ 22, 100@17) / 10min 2 x 300 @ :65/ 1 min 2 x 300 @ :58/ 5 min 7 x Strides to 40/50/60 / 1:00 // 5:00 Half Day 4 x 400 Blocks or Accelerations 2 [ 4 laps @ 2:00 // 5:00 ] 6 x Easy 5 x 150 / Walk Down 5 Man Relay - 8 @ :40 Mar. 3 (2) 3 x (600-200) (?) 4 x 4 x 200 @ :36 /. 4 x 300 @ :55 / 3 x 200 @ :39, :38, :37 / 4 x 400 2 x 200 @ :37,:34/ Mar. 10 (3) 600-400-200-400-600 @ :39/200 6 x Long Strides 2 x Fly By 3 Laps 6 x 400 3 x 200 @ :39, :38, :37 2 x 5 Knights 1 mile Mar. 17 (4) 2 x 500 @ 1:30 (=72/400) / 15 min 3 x 200 @ :38, :37, :35 4 x 300 @ :52 / 4 min 4 x 200 @ :38, :38, :36 600 @ 2:00 (:40/200) 500 @ 1:35 (:38/200) 400 @ 1:12 (:36/200) Intrasquad Meet Mar. 24 (5) 200-400-600-400-200 @ :35, 1:20, 2:00, 1:15, :30 / 5 min 3 x 500 5 x 200 @ :34, :33, :32, :31, :30 / Dunlap Cogdal Relays (?)
Mar. 31 (8) 2 x400 2 x (2 x 200 @ :37, :35 / ) 2 x 400 3 x 200 @ :33, :32, :30 / Morton 200/400/600/400/200 Apr. 7 (9) Wake ups 200-400-500-400-200 @ :38/1:15/1:32/1:10/:35 / 2:00, 3:00, 5:00, 4:00 recov. 2x500 @ 1:30, 1:24 / 5:00 3x300 @ :54 / 5:00 Springfield SE Apr. 14 (10) 600-600-600-400) 2 x (200-400-200) Washington Rock Island Apr. 21 (11) 2 x (600/400) Peoria High 2 x (3 x 200 36/34/32 / 12min) Starts to 30 Champaign
Apr. 28 (12) Manual Notre Dame Travel (?) Palatine (?) May 5 (13) 2 x (400, 2 x 200 @ :34 / walk back Conference May 12 (14) 1 x 300 @ :47 3 x 200 @ :34, :32, :31 2 x 200 @ :32 / walk back Starts to 30 Sectional May 19 (15) 1 x 300 @ :46 3 x 200 @ :34, :32, :30 3 x ¾ Speedmakers / Eye Openers 2 x 200 @ :34 / walk back Starts to 25 Easy Strides Note: Starts from blocks and relay work will be performed almost daily, whether listed above or not.