| MARCH | ||||||
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| Track @ Tech 9:00am-10:30am | Track @ Tech 9:00am-10:30am | Track @ Tech 9:00am-10:30am | Track @ Tech 9:00am-10:30am | Track @ Tech 9:00am-10:30am | Pentathalon At Tech | |
| Team Warm up stretch pillar Routine #1 Distance expectations & Hand out Goals group Run Conversational Pace 20-30 Minute Stretch | Team Warm up stretch T-12 Intro to wt Room Circuit Assassin- up Tempo for time on card Team Game Trench | Team warm up & Stretch General Strength Routine Fartlek 3-4miles 6X1 block @Race Pace Situps & Push ups | Team Warm up and stretch (Pent. Info.) Wt. Rm Circuit (20Min) 4 Mile Run 2nd half faster than first | Distance Group to run after the Pent. 4-5 Miles | ||
| 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | SCSU Husky Classic @ SCSU Field House 9:30am | |
| Team Warm up Pillar Routine#1 (wt. Rm 5:00 p.m.) 5miles Relaxed Pace 6X150 Strides @ Race Pace Cool down | Team Warm up stretch Indy 500| 2 pit Stops {2-3 Min rest}Must Hammer 3 of the laps.|8 laps Min -12 laps Max Sit up& Push ups | Team Warm up stretch| 1 mile easy 4X800 tempo 1 mile cool down|wt.room @5:00pm | Team warm up & Stretch Run warm up 10Min T-12|1X800 tempo 3Min Rest| 2 sets 4X200 Hammer #4|60 sec.between reps|3Min between sets|2X400 Race Pace 1Min rest between| 1mile cool down|Situps & Push ups | Warm up-Team Game & Meet info. 3-4 Miles Easy|6X100 pick ups|STRETCH!!!|(meet Goals) | Meet at SCSU's Field House at 8:15 am!! | |
| 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | Track @South 3:30-6:00 Throwers -Mini Gym 3:30 - 5:00 | CLC Indoor Meet @ SCSU Field House Time: TBA | |
| AM 6:30 Warm up 6:40 Wt. Rm circuit 20Min. Run|PM Easy 5 5X150 Accell | Progressive (Team Pursuit) Beaver Island Trail| Beginning Runners Get Head Start (2nd Road) | AM 6:30 Warm up 6:40 Wt. Rm circuit 20Min. Run|PM Team Warm-up 6-8X Hospital Hills (Groups of 3) Cool Down back to Tech | Team Warm-up | Plyo Circuit|2groups (20 Min routines-switch)|20-25 Min. Run | No AM Warm up-Team Game & Meet Info (meet Goals)|4Miles easy 6X150 (tempo strides) | ||
| 29 | 30 | 31 | 1 | 2 | 3 | 4 |
| Track @ Tech Gym/Thrower @ MG 3:30-5:00 | Track @ Tech Gym/Thrower @ MG 3:30-5:00 | Track @ Tech Gym/Thrower @ MG 3:30-5:00 | Track @ Tech Gym/Thrower @ MG 3:30-5:00 | Track @ Tech Gym/Thrower @ MG 3:30-5:00 | ||
| AM 6:30 Warm up 6:40 Wt. Rm circuit 20Min. Run|PM 600:200 (X5) 600 @ Tempo followed by 2X200 @ 30-35 sec. equal rest. 4Min between sets | Team Warm up| Easy 5|8X100M Strides| Sit ups/Push ups | No AM| PM Calvary Relays|Hammer #3,6,8|Warm up there|Cool down home | Team Warm up| Learn to sprint|8X400 Jog w/100m Sprint Finish|25Min Easy Run|Sit ups & Push ups | Distance Ladder@1mile race pace 4,-1-4-2-8-3-8-5-16-5-8-3-4 |1Mile@3200 race pace|Mid-distance Ladder 2,-1-2-2-4-2-4-3-8-5-1000-5-8-3-4-2-2 | Over Distance 50-70 Minutes Conversation Pace | |
| APRIL | ||||||
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| Outside (South) 3:30-6:00 Alt. 5:00-6:30 (Tech Gym) | Outside (South) 3:30-6:00 Alt. 5:00-6:30 (Tech Gym) | Outside (South) 3:30-6:00 Alt. 5:00-6:30 (Tech Gym) | Sartell Quadrangle Out at 4:15 | Outside (South) 3:30-6:00 Alt. 5:00-6:30 (Tech Gym) | ||
| AM 6:30 Wts Run Easy 3|PM 5 Easy 8X100 accell | Pace Intervals |3 Coins|Hds=100m| Dist. 3200|MD Total 2400|Sit up & Push ups | AM 6:30 Wts. 20 Min Run|Team Warm up|Team Game| [Meet Info]8X200 build up: 1 Mile Cool down | Out at 2:50, bus leaves at 3:00!! | AM practice (ONLY) Progressive Run to Hospital via SCSU Bring $ for Bagels|Situps and Pushups | Over Distance 50-80 Minutes | |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| No School | Outside (South) 3:30-5:30 Alt. 6:30-8:00 (Tech Gym) | Outside (South) 3:30-5:30 Alt. 6:30-8:00 (Tech Gym) | Willmar Optimist Open @ Willmar 4:00pm | Outside (South) 3:30-5:30 Alt. 6:30-8:00 (Tech Gym) | ||
| 1mile warmup/cooldown| Intervals MD 5X1000 Hammer last 200 5Min Rest btwn|Distance-4X1200 4X400 AH 60 Sec. Hammer 400's|5 Min Rest btwn | AM 6:30 Wts. 3 Miles easy|Team Warm up|Team Game| [Meet Info]Easy 3 | Out at 1:15, bus leaves at 1:25!! | AM 6:30 Wts. 3 Miles easy|1 mile warm up 3 miles Tempo 1 mile easy| MD 1 mile warm up:Alt4Min Hard, 4 easy(X5) 1 Mile cool down | Over Distance 50-70 Minutes | ||
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| Practice 3:30-5:30 | Practice 3:30-5:30 | Practice 3:30-5:30 | Monticello Invitational @ Monticello 3:00pm | Hamline Elite Meet @ Hamline | Hamline Elite Meet @ Hamline | |
| Hamline Elite Meet Entries Due!! | AM Progressive Run -Sauk Rapids Bring Bagel $ | Lake George Relays Race Pace 3X Round. (9X300) | AM 6:30 Wts. 20 Min Run|Team Warm up|Team Game| [Meet Info]6X100 Strides barfoot| 4 miles Easy | Out at 1:20, bus leaves at 1:30!! | Captains Practice Work out on your own | O.D. 8 Miles |
| 26 | 27 | 28 | 29 | 30 | 1 | 2 |
| Practice 3:30-5:30 | Practice 3:30-5:30 | Practice 3:30-5:30 | Tech Hosts Jr. High Meet @ South | Varsity Practices3:30-5:30 JV Mega Meet @ Sartell 4:30pm | Mega Meet @ Sauk Rapids 9:30am | |
| MD 400/200(X5)|First 200 @ pace, 2nd 200 stay or faster| Distance 800/400(X5) Same idea as MD's | AM 3 mile Recov. Run| Situps & Push ups| PM Easy 5 | AM wts. 20 Run| Situps & Push ups| PM 12 X400 Pace MD 10X200 | Team Warm up JV Meet info P.M. Easy 5 6X100 stride outs | Work Junior High Meet| | Varsity Meet Info. Varsity practice 1 mile w/up 2mile Tempo/1mile easy------- Zauhar's B-Day | Meet at Sauk Rapids Middle School by 8:15!! | |
| MAY | ||||||
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| Practice 3:30-5:30 | Practice 3:30-5:30 | Practice 3:30-5:30 | True Team Sections @ Sauk Rapids 3:00 pm | Varsity Practice 3:30 - 5:00 JV Meet @ Apollo 4:00 | ||
| AM Core Circ. Easy 3| PM Distance 2X800 1m RP 2X400 RP 2X400 Bett RP----------------------------- MD4X400 RP 2X200 RP 2X200 RP 4X100 BRP------------------------------------Full active Recovery 2 miles easy | Warm up 1 mile easy 2-3 threshold 1 mile cool down|Sit ups & Push ups | NO AM----------------------Team Warm up Team Game Meet info. 8X200 strides Hand offs | Starts | Out of School at 12:50pm on the bus by 1:00 | No AM (ULTIMATE) | O.D. 7-8 Miles | |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| Practice 3:30-5:30 | Apollo Quadrangle Meet@4:00 | Practice 3:30-5:30 | Practice 3:30-5:30 | True Team State @ Stillwater TBA | ||
| AM Wts / Easy 3| PM Sauk Rapids Threshold Run | Out of School at 2:30pm Meet at Apollo at 3:00 | AM Wts 20 Min Run--------PM 10X400 (overlapping Based on True Team Splits) Cool down | Team Warm up Easy 5 Sit ups & Push ups | No AM If no T.T. Race Pace Continuous Relays (3) 200's 4 laps. Cool down. | O.D. 6-7 miles | |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| Practice 3:30-5:30 | Practice 3:30-5:30 | Practice 3:30-5:30 | CLC Outdoor @ Brainerd 2:30pm | JV CLC @ Rocori 4:00pm | ||
| REST | Take a photo @ each stop-Distance Park-to-Park Run*Riverside*RR Park*Munsinger*L. George*Country club*Calvary Disc Golf Turn in Cameras | Starts & Finishes 8X400 1st 100 -Start Easy pace|accellerate into last 100 off the curve to finish (Sprint Form) Not-all out Sit ups & Push ups | No AM|PM Team Warm up Announcements & Meet information Easy 3 (Not too fast) 5X100 accells | Out at
12:00 bus leaves at 12:40 |
Out at 2:30, bus leaves at 2:40 Varsity Practice Sauk Rapids Run Comfortable Pace | O.D. 45 Min Run |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 |
| REST | Practice 3:30-5:30 | Practice 3:30-5:30 | Sections Prelims- Day 1 @ Alex 3:00 pm | Practice 3:30-5:30 | Practice 3:30-5:30 | Sections Finals - Day 2 @ Sartell 11:00 am |
| MD 2X1200 Tempo 2X400Pace 1mile Split Distance: 2X600 2X200 Race Pace Cool down 1 mile | Team Warm -up Announcements Meet Info. Pre-meet Break a sweat loosen up : Go Home | Out at
12:20 bus leaves at 12:30 |
Tech Graduation Recovery Run | Warm up Meet info. 8X200 Strides | Bus leaves Tech Door 6 at 9:00 am | |
| JUNE | ||||||
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| 31 | 1 | 2 | 3 | 4 | 5 | 6 |
| Practice 3:30-5:30 | Practice 3:30-5:30 | Practice 3:30-5:30 | Practice 3:30-5:30 | STATE MEET @ Hamline | STATE MEET @ Hamline | |
| Hard Work out for the week | Last Day of School A Few Pace Repeats | Out at
9:15 Vans pull away at 9:30am |
||||
| 7 | 8 | 9 | 10 | 11 | 12 | 13 |
| End of Season Banquet @ Riverside Park | Tech Tiger Trot 6:00PM Discovery Elem. | |||||
| 6:00 pm - 8:00 pm | ||||||
| 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| 21 | 22 | 23 | 24 | 25 | 26 | 27 |