Waconia T&F Pre-Season Prep

Week of March 15th

Mon 15th
Dist - 5X400s w/ 400 jog between w/ 2 mile Cool Down
Mid Dist - 10X 200s w/ 200 jog between w/ Mile Cool Down
S&H- Dynamic Warm up- 10 hack100’s, cool down stretch
L & T - ½ mile warm up jog and drills, “jumper” drills- cherry pickers, bounds, 1, 2, 3, POP, ½ mile cool down jog and stretch
HJ/PV - Run for 15-45 minutes at an average effort pace (50-75% effort), feel free to break up the total time into running intervals and vary the speed. **Vault Strength is at the bottom**

Note:
Dist = mile & 2 mile
Mid Dist = 400 & 800
S&H = Sprints and Hurdles
Throw = Shot & Disc (Technique Drills…shared at bottom of page!)
L & T = Long and Triple Jump
HJ/PV = High Jump & Pole Vault

Tues 16th
Dist - 4 Mile Recovery Run
Mid Dist - 3 Mile Recovery Run or 30 min Cross Training
S & H- Dynamic Warm ups 2 sets of 5x50 accelerations, cool down stretch
L & T - ½ mile warm up jog and drills, 2 sets of 5x50 meter accelerations, ½ mile cool down jog and stretch
HJ/PV - Warm up, 150m intervals (work your way up from 3 @ 70% to 8 at 80%) - Max out pull ups/chin ups with breaks in between sets

Wed 17th

Dist - 4 Mile Tempo Run w/ Mile Cool down
Mid Dist - 2 min Hard (run) then 2 Min Easy (trot) = 24 minutes w/ 800 Cool Down
S & H- Hurdle mobility drills, 3 broken 400’s (jog 2oo, sprint 200 =1 rep) Cool down stretch
L & T - ½ mile warm up jog and drills, 1 set 4x100 meter accelerations, ½ mile cool down jog and stretch
HJ/PV - Run for 15-45 minutes at an average effort pace (50-75% effort), feel free to break up the total time into running intervals and vary the speed. **Vault Strength is at the bottom**

Thur 18th
Dist - 5 Mile Easy Run w/ 6x150 Strides
Mid Dist - 3 Mile Easy Run w/ 6X150 Strides
S & H- Cemetery Hills X8
L & T - ½ mile warm up jog and drills, Plyos: 4x30 seconds each, 5 minutes rest in between each set- star jumps, squat jumps, lunge jumps, ½ mile cool down jog and stretch
HJ/PV - Warm-up, 200m intervals (work your way up from 3 @ 60% to 7 at 80%), Handstands against a wall- try walking as far as you can 3-5 times, 10 Candlesticks

Fri 19th
Dist - Long Hill Repeats 2:30 duration X 5 reps w/ 1 Mile Cool Down
Mid Dist - 8X40s w/ 90 sec between w/ i Mile Cool Down
S & H- ½ mile warm up jog and drills, 6x50 meter accelerations, ½ mile cool down jog and stretch
Throw -
L & T - ½ mile warm up jog and drills, 6x50 meter accelerations, ½ mile cool down jog and stretch
HJ/PV - Run for 15-45 minutes at an average effort pace (50-75% effort), feel free to break up the total time into running intervals and vary the speed. **Vault Strength is at the bottom**

Sat 20th
Dist - Long and Easy (Dist Choice)
Mid Dist - 30 Min of Cross Training or Long/Easy Run (3 mile)
S & H- Enjoy the weekend
L & T - 3-5 mile easy jog
HJ/PV - Plyometric Jump Drills (3-5 drills with 100 reps total of all plyometric exercises, the drills are listed below): squat jumps, tuck jumps, jumping lunges, standing long jump, single leg hops, skipping for height, backwards skipping, bounding.

Sun - REST DAY

Week of March 22nd

Mon 22nd
Dist - 4X800s w/ 400 jog between w/ 2 mile Cool Down
Mid Dist - 8 X 300s w/ 100 jog between w/ 800 Cool Down
S & H- Dynamic warm up, Hurdle mobility drills, 5 x 200m build ups. Cool down stretch
L & T - ½ mile warm up jog and drills, “jumper” drills- cherry pickers, bounds, 1, 2, 3, POP, ½ mile cool down jog and stretch
HJ/PV - Run for 15-45 minutes at an average effort pace (50-75% effort), feel free to break up the total time into running intervals and vary the speed. **Vault Strength is at the bottom**

Tues 23rd
Dist - 4 MIle Recovery Run
Mid Dist - 3 Mile Recovery Run or 30 min Cross Training
S & H- Dynamic warm up, hack100 X 12, Cool down stretch
L & T - ½ mile warm up jog and drills, 2 sets of 5x50 meter accelerations, ½ mile cool down jog and stretch
HJ/PV - Warm up, 150m intervals (work your way up from 3 @ 70% to 8 at 80%) Max out pull ups/chin ups breaks in between sets

Wed 24th
Dist - 1,000s X 4 @ Mile Race Pace w/ 4X150 Stride & 1 Mile Recovery
Mid Dist - Hill Repeats X 10 (30 sec duration Hills @ 80%) & 1 Mile Easy Recovery
S & H- Hurdle mobility drills, see “vault strength at bottom” Cool down stretch
L & T - ½ mile warm up jog and drills, 1 set 4x100 meter accelerations, ½ mile cool down jog and stretch
HJ/PV - Run for 15-45 minutes at an average effort pace (50-75% effort), feel free to break up the total time into running intervals and vary the speed. **Vault Strength is at the bottom**

Thur 25th
Dist - 4 Mile Recovery Run
Mid Dist - 30 Min Cross Train (get off running feet please)
S & H- Dynamic Warm up, Ladder- 400 @70%, walk recovery, 300@80%, walk recovery, 200@90%, walk recovery, 100@100%, walk recovery, cool down stretch
L & T - - ½ mile warm up jog and drills, Plyos: 4x30 seconds each, 5 minutes rest in between each set- star jumps, squat jumps, lunge jumps, ½ mile cool down jog and stretch
HJ/PV - Warm-up, 200m intervals (work your way up from 3 @ 60% to 7 at 80%), Handstands against a wall- try walking as far as you can 5 times, 10 Candlesticks

Fri 26th
Dist - Mile Repeats @ 80% X 3 w/ 2 Mile Recovery
Mid Dist - 200s X 10 w/ 200 jog between & 800 Recovery Run
S&H- Dynamic warm up, hack100’s x12, cool down stretch
L & T - ½ mile warm up jog and drills, 6x50 meter accelerations, ½ mile cool down jog and stretch
HJ/PV - Run for 15-45 minutes at an average effort pace (50-75% effort), feel free to break up the total time into running intervals and vary the speed. **Vault Strength is at the bottom**

Sat 27th
Dist - Long and Easy (Dist Choice)
Mid Dist - 30 Min of Cross Training or Long/Easy Run (3 mile)
S&H- Roll out
L & T - 3-5 mile easy jog
HJ/PV - Plyometric Jump Drills (3-5 drills with 100 reps total of all plyometric exercises, the drills are listed below): squat jumps, tuck jumps, jumping lunges, standing long jump, single leg hops, skipping for height, backwards skipping, bounding.

Sun - REST DAY