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January 2005 |
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February 2005 |
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March 2005 |
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Track Starts Meet
w/Cpt. Warm up/stretch 3-5 easy wts. Phase I |
| Cpt WU/Stretch S.E. 2-4X800 3Min I.
4-6X400 90Si |
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WU
/ Stretch R 3-5 easy Wts. |
WU-Fartlek
Ladder 1,45-2,1:45-3,2:45-4,3:45-5.4:45--Step down Two Gear, slow on recovery |
WU/
Stretch 6-8 x Hills (hospital) Hard up easy down Wts. Arms only |
Designate
location and time 40-60 Min Run 5-8 Miles Easy Stretch |
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Tiger
12 SE 2,4,6,8,12,8,6,4,2 70-80sec
Boys 80-90 sec Girls |
T-12
3-5 easy Wts. |
| T-12 tempo 1mile warm up 2 just off race pace
1 mile cool down |
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| 50-70 Min Run 6-9 Miles Easy Stretch |
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| T-12 10-12X400 1:30 Min intervals 3or4-slow,
3or4-Med, 3or4-fast |
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| T-12 Long and Slow 5-7 Miles 40-60 Min Wts. |
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| T-12 8-10 Hills (Calvary) 1:30 Intervals |
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