LD - Long Distance (3K +)
MD - Mid Distance (800-1500m)
LS - Long Sprinters (200-400m)
SS - Short Sprinters (200m or less)
F - Field Event Competitors
 
Note, the long distance workouts are recommended by Kat Gal.  The minimum mileage per week between now and the last week of the season (mid May) should be 40 miles! 
 
 

Mon., Apr. 21 (LS/SS/F at Marquette's outdoor track, 6 PM):

LD/MD - 6-8 miles easy run.

LS/SS - 1-2 laps warm up, dynamic stretch drills, then extended plyometrics and speed development drills.  6x 100yd parachute resistant sprints, then mile of strides and jogs.  1-2 laps cool down, then group sit ups.
 
F - 1-2 laps warm up, dynamic stretch drills, then then extended plyometrics and speed development drills.  Event specific drills.  1-2 laps cool down, then group sit ups. 
 
 
Tues., Apr. 22 (all at Marquette's outdoor track, 6 PM):

LD - 2-3 miles warm up.  6x 800m @ 3K race pace with rest equivalent to time of previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  4x breakdown 600m (first two sets - 300m, minute rest, 300m/ last two sets - 200m, minute rest, 200m, minute rest, 200m), with 4 minutes recovery between sets.  300s @ 800m race pace, and 200s @ 400m race pace.  1-2 miles cool down.

LS - 2-4 laps warm up, then dynamic stretch drills.  Breakdown 600m (300m, 2 minutes rest, 200m, 1 minute rest, 100m), 500m (200m, 1 1/2 minute rest, 200m, minute rest, 100m), 400m (200m, minute rest, 100m, immediate set up, 100m); with 7 minutes recovery between sets.  300 @ 80% sprint, 200s @ 90% sprint, 100s all out.  2-4 laps cool down, then group sit ups.  Leg weight lifting recommended.
 
SS/F - 2-4 laps warm up, then dynamic stretch drills.  Breakdown 500m (200m, 1 1/2 minutes rest, 200m, 1 minute rest, 100m), 400m (200m, minute rest, 100m, immediate set up, 100m), 300m (100m, immediate set up, 100m, immediate set up, 100m); with 7 minutes recovery between sets.  200s @ 90% sprint, 100s all out.  2-4 laps cool down, then group sit ups.  Leg weight lifting recommended.

   
Wed., Apr. 23 (all on your own):

LD/MD - 6-8 miles easy run.
  
LS/SS/F - 20-30 minutes cross training (stationary biking or swimming).  Upper body weight lifting (chest, back, arms) recommended.  
      
      
Thur., Apr. 24 (all at Marquette's outdoor track, 6 PM):
 
LD - 2-3 miles warm up.  4x 800m @ 10K pace, 6x 400m @ 5K pace.  Rest between intervals equivalent to time of previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  3x breakdown mile (first set - 800m, 2 minutes rest, 800m/ second set - 800m, 2 minutes rest, 400m, minute rest 400m/ third set - 4x 400m with minute rest between each); 6 minutes rest between sets.  800s @ 3K race pace, 400s @ mile race pace.  Full recovery, then 4x 100m pick up form sprints.  1-2 miles cool down. 
 
LS/SS - 2-4 laps warm up, then dynamic stretch drills.  4x 100m relay handoff drills.  Afterwards, 2x 20m, 2x 40m, 2x 60m, 2x 80m block start timed drills (note - the purpose is to time driving phase, transistion phase, top speed phase, and sustaining phase).  2-4 laps cool down, then group sit ups.  Upper body weight lifting (chest, back, arms) recommended.
 
F - 2-4 laps warm up, then dynamic stretch drills.  Event specific drills.  2-4 laps cool down, then group sit ups.  

  
Fri., Apr. 25 (LD/MD on your own):
 
LD/MD - 2-4 miles pre race run.
   
  
Sat., Apr. 26 (meet day):
 
Marquette Twilight @ Marquette University, Milwaukee, WI  1 PM

  
Sun., Apr. 27 (all on your own):

LD/MD - 12-14 miles easy long run.
 
LS/SS/F - Cleans and shoulders weight lifting recommended.  
 
 
  
Any further questions, please feel free to ask...
 
Ken Woodall
kenwoodall69@hotmail.com