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Workouts for the days off

posted May 1, 2014, 8:50 PM by Mustang TrackXC   [ updated May 2, 2014, 10:49 AM ]
With prom coming up, we know there will be a lot of preparations to be made.  It is important that we balance all the things we have going on in our busy lives, and for a track athlete that means making sure that you are still progressing and working when needed.  We decided to cancel practice on Friday, but there are still some things that we would like to see the athletes get taken care of on their own.

Distance:  You have three workouts on the schedule.  Get them in around your schedule this weekend.  #1) 3-5 mi threshold run.  If you are uncertain for target pace, get in touch with Coach Mobley.  #2) 6x200 (Near max effort, 6:00 rest.  Goal is present day 400 * .47 (use most recent fast 400 time).  This should also have a full warmup and cooldown.  #3) Recovery run of 3-6 miles.  Monday will be a light day, so figure that into your arrangement of the workouts.  

Sprinters: should do an easy jog of 20-25 minutes and a good stretch.  This should be done a couple of times.  The complete rope stretch routine would be good to incorporate into your weekend work. 

Throwers: Make the time to do your position drills and the footwork drills.  We will pick up the shot and/or disc on Monday, but take this time to get your body in position and really pay attention to technique, without thinking about the actual throw.