Phase I (First 5 Weeks) Mileage, Strength, Endurance

 

Phase II (Second 5 weeks) Speed, Speed endurance, race strategy

 

Phase III (Last 4 Weeks) Quality speed, maintenance endurance

 

Weekly: 1 speed, 1 strength-endurance, 1 tempo, 1 long

            Other days: include active recovery, rest

 

Tiger Twelve

1. B._.S. stretch

2. Yoga drill

3. Leg Swing: side-to-side

4. Leg Swing: back-and-forth

5. Strides

6. “A” skips

7. “B” skips

8. “C” skips

9. Sprint Lunges

10. Backward Strides

11. Side Steps

12. Speed Steps

 

 

Every workout ends with one of the following three activities

Weights in the weight room

            Light weights done at High repetition

Plyometrics

            Jumping, bounding, and lunging

Push-ups and Sit up

            Exactly what the names says

 

 

 


 

March 2006

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

1

2

3

4

5

6  NO-SCHOOL

MID WINTER BREAK

7  NO-SCHOOL

MID WINTER BREAK

8 NO-SCHOOL

MID WINTER BREAK

9 NO-SCHOOL

MID WINTER BREAK

10 NO-SCHOOL

MID WINTER BREAK

11

12

 

Phase I First 5 Weeks

Mileage, Strength, Endurance

13    Gym 5:00-6:30

Practice Begins 4:30pm

Boys in Room #41

Girls in Health Room

5:00 Warm Up/Stretch

Light Run 3-5 Pair up with a Veteran. 

Goal setting Chalk Talk

14    Gym 5:00-6:30

Practice 4:30pm

Fitness Testing

Tiger 12; Flying 50’s(x8)

12 Min Run and 40 Yd Dash  Alt: Timed 3 Mile

short  bridges

15   Gym 5:00-6:30

Practice 4:30pm

W/ups & Stretch

Beaver Island Trail

Progressive Run

Slow for First Mile build and cool down go home

16    Gym 5:00-6:30

Practice 4:30

W/ups & Stretch

 

Plyos Run 25 Min

 

 

17    Gym 5:00-6:30

Practice 4:30

W/ups & Stretch

Easy 3-5 Pair up

 

WTS

18

On your own

Long Run  6 Miles or 50 Min. 

19

20 T-12 Gym 3:30-5:00

Practice Starts at 3:30

Easy 3-5 6X100 excel

10X10Push ups

10X25 Sit ups Plyos

 

WTS

21 T-12 Gym 3:30-5:00

Practice Starts at 3:30

Hills 7-10X Hospital Hills

 

 

Plyos

22 T-12 Gym 3:30-5:00

Practice Starts at 3:30

Fartlek Ladder

1,2,3,4,5,4,3,2,1,

Rest phase is 15 sec. shorter than race pace

 

WTS

23 T-12 Gym 3:30-5:00

Practice Starts at 3:30

Speed Short

2,2,4,4,8,4,4,2,2,

10X10 PU

10X25 Sit ups

24 T-12 Gym 3:30-5:00

Practice Starts at 3:30

Easy 4-6 Miles

Plyos Stairs

Hand out Jerseys

WTS

25

 

Husky Classic 9:00 AM

@ SCSU field house

26

27 T-12 Gym 5:00-6:30

Practice Starts at 4:30

 

Hills at Calvery

7-10X

 

WTS

28 T-12 Gym 5:00-6:30

Practice Starts at 4:30

 

Easy 5-7 6X 150

 

Plyos

10X12 pu

29 T-12 Gym 5:00-6:30

Practice Starts at 4:30

Speed Long

5X1000

75-85%  Medium, Hard, Race.

WTS

30 T-12 Gym 5:00-6:30

Practice Starts at 4:30

Tempo Run

1 mile warm up

2-3 @ 2Mile Race Pace

1 mile cool down

10X 12 pu & 10X25 Sit ups

31 T-12 Gym 5:00-6:30

Practice Starts at 4:30

 

Easy 3-4 Miles

Easy 6 X 100 Strides

 

WTS

 


 

April 2006

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

1

CLC Indoor @SCSU Field House

Be there by 1:00PM

Meet Starts at 2:00

2

 

Increase WTS or Reps this week

3 T-12 Practice Starts at 3:30

Progressive Run

Hospital – Munsinger

Work up to 70% MHR

 

4 T-12 Practice Starts at 3:30

Speed Short

1,1,2,2,4,4,4,2,1,1

3 mile cool down Plyos

Plyos10X12, 10X25

 

5 T-12 Practice Starts at 3:30

Longer 6-8 Miles

60% MHR  Run Cooper Ave. rolling hills.

WTS

6 T-12 Practice Starts at 3:30

Farlick Ladder

1,2,3,4,5,4,3,2,1,

15 sec less recovery.

TECH P/T  CON. 4:30

7 T-12 Practice Starts at 3:30

Easy

4-5 miles

WTS

 

8

9

10 T-12 Practice Starts at 3:30

Easy 3-5 Miles

Plyos

6X100 build ups

WTS

11

Meet

Little Falls

&Rocori

@ Rocori  4:00pm

12 T-12 Practice Starts at 3:30

2-4 Easy Soccer or Frisbee

Plyos   WTS

13 T-12 Practice Starts at 3:30

Speed Long Intervals

4X1200

2&3 Lap faster

85% MHR last lap

14 No School Spring Break

 Easy 3-4 miles Plyos.

 

15

Long Run

7 Miles

16

 

Phase II Speed Turnover Speed Endurance

17 No School Spring Break

Choose

1.Pick a route w/rolling hills

2. find 80-100yds steep grade X6 WTS

 

18  T-12 Practice Starts at 3:30

3-5 Easy

Meet warm up

Hand-offs

Plyos 10X15 10X25

 

 

19 T-12 Practice Starts at 3:30

Progressive Chase

400’s X 8 Each one progressively faster

WTS

20 T-12 Practice Starts at 3:30

Easy Plyos

3-4 miles

8XFlying 150s

Plyos 10X15 10X25

 

21

Meet

Cathedral, Little Falls, Apollo @ Apollo

4:00PM start

 

22

Short Run 4-5 Miles Easy

23

24 T-12 Practice Starts at 3:30

3-5 Easy

 

WTS

25

Meet

Mora, Brainerd, Sartell

@ Tech 3:30

 

26 T-12 Practice Starts at 3:30

Plyos

Easy 4-6 miles 8X100 Accelerations

WTS

27

Meet

MONTI Invite

@Monticello

3:30

28 T-12 Practice Starts at 3:30

Plyos Ultimate Frisbee or soccer.

29

 

Long Run 8 Miles

30

 


 

May 2006

Sunday

Monday

Tuesday

Wednesday

Thursday