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Winter Track Workouts

Highlands High School

Girls' Track and Field
Winter Track Workouts


Here are links to the General Track and Field Workouts for December - January. This is a guide. Please email me or stop by my room if you have questions or need me to customize a training schedule for you. (brian.alessandro@fortthomas.kyschools.us) The state meet is much earlier this year, so we need to make sure we do the work now if we plan to win in May.

Sprint Workouts:  (100-400m, Jumpers, Pole Vault) - Do agility drills, warmup and stretch before each day)
Monday, Wednesday, Friday - Jog 2 miles.
Tuesday, Thursday - 200's (

Mid Distance / Distance Workouts (800-2 Mile) High School Program


Mid Distance/Distance Workouts for the Middle School -
This is a very basic running plan for inexperienced runners. Feel free to follow the plan above if you find it too easy.
 

IT'S IMPORTANT THAT FIELD EVENT PEOPLE GET IN THE WEIGHT ROOM, AND DO WHAT THEY NEED TO IN ORDER TO SUCCEED THIS SPRING. PLEASE CONTACT ME IF YOU NEED MORE ASSISTANCE WITH REGARD TO WHAT TO DO....


Distance runners are suggested to create an account on www.running2win.com to track miles/progress daily.

 

 

 

 

In the event of snow and weather when we have to cancel or meeting in the Gym:
PLEASE SEE THE INFO BELOW TO SUBSTITUTE WORKOUTS WHILE WE HAVE SNOW AND CANNOT BE AT THE TRACK DAILY.

Here are workouts we can use until the track is clear and we can practice FULLY as a team. We have an opportunity to win a state championship this year, but we must get in shape to fully optimize workouts when we can get to the track.

Sprinters / Field event people
Daily Routine: stretch, plyos, aerobic workout (distance)
light sprints or stairs

Mon /Wed/Fri:   
1. Stretch  
2. Plyos    
3. RUN 1-2 miles easy    (back and forth from school to marathon is ideal with the sidewalks)
4. 5 (50 meter strides) start from sitting position
5. CORE – 4 exercises from the video (usually assigned by Coach Alessandro)

Tues/Thurs:
1. Stretch  
2. Plyos    
3. RUN 1-2 miles easy   
4. 4-6 x stair climb from 1st-3rd Floor in the high school.


middle distance/Distance people
Daily Routine: stretch, aerobic workout (distance)
tempo run on thurs -  strides tues if available

Mon /Wed/Fri:   
1. Stretch  
2. Daily run 3-7 based on fitness.
(be extra careful. If you’re not comfortable with running out, you can safely run by school and up through the riverside loop)
4. CORE – 4 exercises from the video (usually assigned by Coach Alessandro)

Tues/Thurs: (Tuesday : 4 strides post run -- Thursday: 2-3 mile tempo mid run)
1. Stretch  
2. Daily run 3-7 based on fitness
 

MON / WED / FRI – CORE AFTER THE WORKOUT
CORE VIDEO – iNSTRUCTS EXERCISES WE WILL DO AT TRACK

http://www.youtube.com/watch?v=GzbTl3B3Ezk