GMTC 2005/2006 Pre-Season Track/Field Workout Recommendation 2/6 - 2/12


Hello,

All practices are at the Klotsche Center arena track at 6:30 PM, unless
indicated differently.  The organized practice days this week will be
Monday, Wednesday, and Thursday.  Please see days below for more details. 
The Klotsche Center is no longer offering membership to non students as of
January 23.  Therefore, if you're looking to attend practice and you
currently don't have Klotsche Center membership, you can still enter as a
guest of someone who does for $8 per day.  Please contact me for this
arrangement.

The workouts for each group will be indicated by codes, which have changed
now.  Also, within our website is a weight lifting recommendation.


Codes:

"LD" (5K +) - Long Distance
"MD" - Mid Distance
"S" - Sprinters
"F" - Field Events Competitors (note = workouts recommended will be noted as
"event specific" for any training towards your field event.  If you need
more detail, please contact me).


Mon, Feb. 6:

Note:  Sprinters can bring spikes!!

All - At Klotsche Center arena @ 6:30 PM.  Warm up, group stretch, dynamic
stretch drills.

LD - 2 mile warm up.  2x 1 mile tempo run.  2 mile cool down.  Note, this
should be ran outside.

MD - 400, 400, 200, 200, 200, 100, 100, 100, 100.  6 minutes rest after each
400, 4:30 minutes rest after each 200, and 3 minutes rest after each 100. 
400s and 200s are controlled sprints, and 100s are form sprints.  The ideal
time ranges are:  400s = 1:10-1:15 seconds women; 1:00-1:05 seconds men. 
200s = 34-39 seconds women; 28-33 seconds men.  100s = whatever you have
left!

S/F - 400, 200, 200, 100, 100, 100.  6 minutes rest after 400, 4:30 minutes
rest after each 200, and 3 minutes rest after each 100.  400 and 200s are
form sprints, and 100s are all out.  The ideal time ranges are:  400 =
1:08-1:13 seconds women; 57-1:02 seconds men.  200s = 31-36 seconds women;
25-30 seconds men.  100s = whatever you have left!

All - Group sit ups.  Shoulder and cleans weight lifting recommended
afterwards.


Tues, Feb. 7:

LD/MD - 4-8 miles easy.  Leg weight lifting recommended afterward.

S/F - 20-30 minutes stationary bike, swim, or base run.  Leg weight lifting
recommended afterwards.


Wed, Feb. 8:

Note, Sprinters bring spikes!!

All - At Klotsche Center Arena Track @ 6:30 PM.

LD - 1-2 mile warm-up, stretch.  4x mile @ 5K pace with 3 minutes recovery
between.  4x 50-100m form sprints afterwards.  2-4 mile cool down.

MD - 1-2 mile warm up, stretch.  4x 400m handoff drills.  3x mile @ pace no
more than 20-30 seconds slower than race pace with 5 minutes recovery
between.  8x 50m form sprints afterwards.  1-2 mile cool-down.

S/F - Warm up, group stretch, dynamic stretch drills.  Relay handoff drills,
technique block drills, then 6x 50m towel pull release drills.  "S" will do
mile of strides and jogs or rhythm, and  "F" will do event specific drills
afterwards.

All - Partner sit ups.  Upper body weight lifting recommended afterwards.


Thurs, Feb. 9:

LD/MD - 4-7 miles easy run.

S/F - At Klotsche Center Arena Track @ 6:30 PM.  Bring spikes!!  Warm up,
group stretch, dynamic stretch drills.  Block drills on curve for 4-5x 100m,
then block drills on straight for 4-5x 50m.  Note, "F" can opt to do event
specific drills.  .


Fri, Feb. 10:

LD/MD - 2-3 mile easy pre-race run.


Sat, Feb. 11:

Eastbay Invite @ UW-Stevens Point, Stevens Point, WI  TBA


Sun, Feb. 12:

LD/MD - Long easy run (6-12 miles +), cross train, or off.

S/F - Shoulder and cleans weight lifting recommended.


Any further questions, please feel free to contact me...

Ken
kenwoodall69@hotmail.com
(414) 258-8615