2020-2021 Indoor Track Workouts
Sprints-
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Satur |
| 30 Team Meeting (Mechanics Day?) | December 1 Weight room | 2 -Mechanics Day -10 to 15 min easy run in hallway (optional) -Abs | 3 Weight room
| 4 -Recovery day: (Swimming, yoga, cycling) -Abs | 5 |
6 | 7 Parent Teacher Conference -15 min run with stairs in hallway/ Plyos -Abs | 8 Weight room
| 9 -Drills -Time5x200 ( 1000m circuit), with plyos -Abs
| 10 Weight room
| 11 -Recovery day: (Swimming, yoga, cycling) -Abs | 12 |
13 | 14 -Drills -2x 4x100m with 3 min@75% -Abs
| 15 Weight room
| 16 -Drills -Timed 4x300 (1200m circuit) -Abs | 17 Weight room
| 18 -Recovery day: (Swimming, yoga, cycling) -Abs | 19 |
20 | 21 -Drills -2x 4-5 x100m@75% -Abs
Winter Break | 22 -30 min run -Abs
Winter Break | 23 Moratorium
Winter Break
| 24 Moratorium
Winter Break
| 25 Moratorium
Winter Break | 26 Moratorium
Winter Break
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27 Moratorium
Winter Break
| 28 -Drills -2x4-5x200m @70-75% -Abs
Winter Break | 29 -Drills -4x400m stadiums(1600m circuit) -Abs Winter Break | 30 -Drills -Hills, 6-8x20m@95% -Abs Winter Break | 31 -Drills -300 TT and 200TT -Abs Winter Break | January 1 -Recovery Day -Abs Winter Break | 2 |
3 | 4 -Drills -6-8x200m %80% -Abs
| 5 Weight room | 6 -Drills -Hills, 8xfly 30’s -Abs | 7 Weight room | 8 -Drills -Blocks/ Handoffs -Abs | 9 |
10 | 11 -Drills -2x4x300m @80% -Abs | 12 -Drills -4x400m stadiums(1600m circuit) Weight room | 13 -Drills -Hills, 8xfly 30’s -Abs | 14 -Drills -2x4-5x200m @70-75%
Weight room | 15 -Blocks/ Handoffs -Abs
| 16 |
17 | 18 -Mechanics -4x100m -Abs | 19 No School -Drills -8x200m( 1800m circuit) w/ plyos -Abs Weight room | 20 -Drills -Hills, 3-5x fly 50’s -Abs | 21 -Drills -2x3-4x300m @70%, 75% and 80%
Weight room | 22 -Blocks/ Handoffs -Abs | 23 |
24 | 25 -Drills -4-6x150s | 26 --Drills -50, 100, 150, 200(Rec 20 sec, 30 sec, 45 sec) Weight room | 27 -Drills -1600-2000m “Core-dio” circuit -Abs | 28 -Drills -Mile breakdown? -Abs
Weight room | 29 -Blocks/ Handoffs -Abs | 30 |
31 | February 1 -Drills -350 full rec., 4x150@ 90% -Abs
| 2 -Drills -2-4x300m, sprint-cruise-sprint (50-100-150) Weight room | 3 -Drills -2000m “core-dio” -Abs | 4 -Drills -800m TT
Weight room | 5 -Blocks/ Handoffs -Abs | 6 |
7 | 8 -Drills -Mile Breakdown -Abs | 9 -600, 500, 400 with 2 min rest
Weight room | 10 -Drills -20 min. run -Abs | 11 -Drills -400m TT -200m TT Weight room | 12 -Blocks/ Handoffs -Abs | 13 |
14 | 15 -Drills -2x300m+ 300m 30 sec. rest, full rec between sets@95% -Abs No School | 16 -Drills -Mile stadiums
Weight room
| 17 -Drills -3x600 @70-75% -Abs | 18 -800m TT Weight room
| 19 Blocks/ Handoffs -Abs | 20 |
21 | 22 -Drills -2 mile breakdowns -Abs | 23 -Drills -5x50 hills, 3 min recovery
Weight room | 24 -Drills -3-4x100m build-ups@95% -Abs | 25 -Drills -400 TT -2x200s
Weight room | 26 | 27
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Hurdles-
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Satu |
| 30 Team Meeting | December 1 Weight room | 2 Sprints | 3 Weight room
| 4 Hurdle Work on Starts and baiscs of hurdling – learn drills, etc. | 5 |
6 | 7 Parent Teacher Conference | 8 Weight room
| 9 Sprints | 10 Weight room
| 11 Hurdle Drills 10x1 to first hurdle | 12 |
13 | 14 Sprints | 15 Weight room
| 16 Sprints | 17 Weight room
| 18 Hurdle Drills 5x2,5x1 hurdle | 19 |
20 | 21 Sprints Winter Break | 22 Sprints
Winter Break | 23 None
Winter Break | 24 None
Winter Break | 25 None
Winter Break | 26 None |
27 None | 28 Sprints
Winter Break | 29 Sprints
Winter Break | 30 Sprints
Winter Break | 31 Sprints
Winter Break
| January 1 Sprints
Winter Break | 2 |
3 | 4 Hurdle | 5 Weight room
| 6 Hurdle
| 7 Weight room
| 8 Sprints
| 9 |
10 | 11 Hurdle | 12 sprint Weight room
| 13 Hurdle | 14 sprint Weight room
| 15 Sprints
| 16 |
17 | 18 Hurdle | 19 sprint No School Weight room
| 20 Hurdle | 21 sprint Weight room
| 22 Sprints
| 23 |
24 | 25 Hurdle | 26 sprint Weight room
| 27 Hurdle | 28 sprint Weight room
| 29 Sprints
| 30 |
31 | February 1 Hurdle | 2 sprint Weight room
| 3 Hurdle | 4 sprint Weight room
| 5 Sprints
| 6 |
7 | 8 hurdle
| 9 Weight room
| 10 Hurdle | 11 Weight room
| 12 Sprints
| 13 |
14 | 15 No School | 16 Weight room
| 17 Hurdle | 18 Weight room
| 19 Sprints
| 20 |
21 | 22 Hurdle | 23 Weight room
| 24 Hurdle | 25 Weight room
| 26 Sprints
| 27 |
28 |
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Jumps-
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Satu |
| 30 Team Meeting | December 1 Weight room | 2 Sprints
| 3 Weight room
| 4 sprints
| 5 |
6 | 7 Parent Teacher Conference Sprints
| 8 Weight room Sprints
| 9 Sprints
| 10 Weight room Sprints
| 11 sprints
| 12 |
13 | 14 Jump
| 15 Weight room
| 16 Sprints
| 17 Weight room
| 18 sprints
| 19 |
20 | 21 Jump
Winter Break | 22 Sprints
Winter Break | 23 None Winter Break | 24 None Winter Break | 25 None
Winter Break | 26 |
27 | 28 Jump
Winter Break | 29 Sprints
Winter Break | 30 Sprints
Winter Break | 31 Sprints
Winter Break | January 1 Sprints
Winter Break | 2 |
3 | 4 Jump
| 5
Weight room
| 6 Sprints
| 7 Weight room
| 8 sprints
| 9 |
10 | 11 Jump
| 12 Sprints
Weight room
| 13 Sprints
| 14 Sprints
Weight room
| 15 sprints
| 16 |
17 | 18 Jump
| 19 Sprints
No School Weight room
| 20 Sprints
| 21 Sprints
Weight room
| 22 sprints
| 23 |
24 | 25 Jump
| 26 Sprints
Weight room
| 27 Sprints
| 28 Sprints
Weight room
| 29 sprints
| 30 |
31 | February 1 Jump
| 2 Sprints
Weight room
| 3 Sprints
| 4 Sprints
Weight room
| 5 sprints
| 6 |
7 | 8 Jump
| 9 Sprints
Weight room
| 10 Sprints
| 11 Sprints
Weight room
| 12 Sprints
| 13 |
14 | 15 No School Sprints
| 16 Sprints
Weight room
| 17 Sprints
| 18 Sprints
Weight room
| 19 Sprints
| 20 |
21 | 22 Jump
| 23 Sprints
Weight room
| 24 Sprints
| 25 Sprints
Weight room
| 26 sprints
| 27 |
28 |
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Throws-Hyde
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Satu |
| 30 Team Meeting | December 1 Weight room | 2 Shot Put Drills | 3 Weight room
| 4 Shot Put Drills | 5 |
6 | 7 Parent Teacher Conference | 8 Weight room
| 9 Weight Throw | 10 Weight room
| 11 Weight Throw | 12 |
13 | 14 Weight Throw | 15 Weight room
| 16 Shot Put
| 17 Weight room
| 18 Shot/Weight Competition | 19 |
20 | 21
Winter Break | 22
Winter Break | 23
Winter Break | 24
Winter Break | 25
Winter Break | 26 |
27 | 28
Winter Break | 29
Winter Break | 30
Winter Break | 31
Winter Break | January 1
Winter Break | 2 |
3 | 4 Shot Put | 5 Weight room
| 6 Discus Drills | 7 Weight room
| 8 Weight Throw | 9 |
10 | 11 Shot Put | 12 Weight room
| 13 Shot/Disc Drills | 14 Weight room
| 15 Weight Throw | 16 |
17 | 18 Shot Put | 19 No School Weight room
| 20 Shot Put Disc Drills | 21 Weight room
| 22 Weight Throw | 23 |
24 | 25 Discus Drills | 26 Weight room
| 27 Shot Put | 28 Weight room
| 29 Weight Throw | 30 |
31 | February 1 Shot Put | 2 Weight room
| 3 Shot Put | 4 Weight room
| 5 Weight Throw | 6 |
7 | 8 Shot Put | 9 Weight room
| 10 Discus Drills | 11 Weight room
| 12 Weight Throw | 13 |
14 | 15 No School | 16 Weight room
| 17 Shot Put Discus Drills | 18 Weight room
| 19 Shot Put | 20 |
21 | 22 Weight Throw | 23 Weight room
| 24 Shot Put | 25 Pre-meet | 26 Shot/Weight Competition | 27 |
28 |
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Pole Vault-
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Satu |
| 30 Team Meeting | December 1 Weight room | 2 Sprint | 3 Weight room
| 4 Vault Drills | 5 |
6 | 7 Parent Teacher Conference
Sprint
| 8 Weight room Sprint
| 9 Sprint | 10 Weight room Sprint
| 11 Vault Drills
| 12 |
13 | 14 Sprint
| 15 Sprint
Weight room
| 16 Sprint
| 17 Sprint
Weight room
| 18 Vault Drills
| 19 |
20 | 21 Sprint
Winter Break | 22 Sprint
Winter Break | 23 None
Winter Break | 24 None
Winter Break | 25 None
Winter Break | 26 None |
27 None | 28 Sprint
Winter Break | 29 Sprint
Winter Break | 30 Sprint
Winter Break | 31 Sprint
Winter Break | January 1 Vault Drills
Winter Break | 2 |
3 | 4 Sprint
| 5 Sprint
Weight room
| 6 Sprint
| 7 Sprint
Weight room
| 8 Vault Drills
| 9 |
10 | 11 Sprint
| 12 Sprint
Weight room
| 13 Sprint
| 14 Sprint
Weight room
| 15 Vault Drills
| 16 |
17 | 18 Sprint
| 19 Sprint
No School Weight room
| 20 Sprint
| 21 Sprint
Weight room
| 22 Vault Drills
| 23 |
24 | 25 Sprint
| 26 Sprint
Weight room
| 27 Sprint
| 28 Sprint
Weight room
| 29 Vault Drills
| 30 |
31 | February 1 Sprint
| 2 Sprint
Weight room
| 3 Sprint
| 4 Sprint
Weight room
| 5 Vault Drills
| 6 |
7 | 8 Sprint
| 9 Sprint
Weight room
| 10 Sprint
| 11 Sprint
Weight room
| 12 Vault Drills
| 13 |
14 | 15 Sprint
No School | 16 Sprint
Weight room
| 17 Sprint
| 18 Sprint
Weight room
| 19 Vault Drills
| 20 |
21 | 22 Sprint
| 23 Sprint
Weight room
| 24 Sprint
| 25 Sprint
Weight room
| 26 Vault Drills
| 27 |
28 |
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Distance-
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Satu |
| 30 Team Meeting | December 1 Weight room | 2 | 3 Weight room
| 4 | 5 |
6 | 7 Parent Teacher Conference | 8 Weight room
| 9 | 10 Weight room
| 11 | 12 |
13 | 14 | 15 Weight room
| 16 | 17 Weight room
| 18 | 19 |
20 | 21
Winter Break | 22
Winter Break | 23
Winter Break | 24
Winter Break | 25
Winter Break | 26 |
27 | 28
Winter Break | 29
Winter Break | 30
Winter Break | 31
Winter Break | January 1
Winter Break | 2 |
3 | 4 | 5 Weight room
| 6 | 7 Weight room
| 8 | 9 |
10 | 11 | 12 Weight room
| 13 | 14 Weight room
| 15 | 16 |
17 | 18 | 19 No School Weight room
| 20 | 21 Weight room
| 22 | 23 |
24 | 25 | 26 Weight room
| 27 | 28 Weight room
| 29 | 30 |
31 | February 1 | 2 Weight room
| 3 | 4 Weight room
| 5 | 6 |
7 | 8 | 9 Weight room
| 10 | 11 Weight room
| 12 | 13 |
14 | 15 No School | 16 Weight room
| 17 | 18 Weight room
| 19 | 20 |
21 | 22 | 23 Weight room
| 24 | 25 Weight room
| 26 | 27 |
28 |
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Throwers
