Specific Workouts can be found HERE
CHAMPIONS ARE MADE IN
THE OFF-SEASON!!
Off Season
Training Program for 100, 200, 400 meter runners & Hurdlers/Jumpers
| November |
November |
November |
November |
November |
November |
November |
Themes: Building
running base, begin plyometrics & lifting
Running: This is
the month to begin building a strong aerobic base for future training in the
spring. Your running should focus
on 20-30 minute runs (30 minutes for 400 runners). I would recommend 2-3 of these per week. As the month progresses, your runs should
get closer to the 30 minute range (35-40 minutes for 400 runners) than to
20 minutes. The pace should be
relaxed and shouldn't leave you wiped out. Once per week you should do a threshold run such as 6x200 or
4x400. These runs are great for
building endurance. If you can
only do one run per week, this is the one to do. If you are a returning runner, you may consider adding an interval
workout once in a while this month. Total running days should be between 4 and 6 days. Do not add any speed work this month. As it gets colder, those of you who don't
like winter running will find the recreation building at the University (by
Kinnick Stadium) is a great place to work out. It is open to public after 5:00 on weekdays, earlier on weekends.
Lifting: You also
should begin making weight lifting a part of your weekly schedule. Start out going twice per week, but by
the end of the month you should be up to 3 times per week. Try lifting on a rest day, or one of the
30 minute easy run days. You
should focus on general strength at this time. Lifts will be posted in the weight room. Do not do leg extensions until I have
said to begin them. Remember
the focus of lifting is not only to get stronger and faster, but mostly to
PREVENT INJURIES!!!! For sprinters, this is the most important
part of the winter training. If
you can only lift OR run, then lift. Simply putÉÉDO IT!
Plyometrics: Plyometrics
will also begin on the 1st of this month. They will be held on Tuesday at 3:25 and
Thursday at 2:25 in the balcony of the old gym across from the study hall.
The first several weeks of plyo's will be fairly low intensity to give
your bodies time to adjust to the work load.
It is a good idea to get a group of people together after these workout
for a run or lifting session.
Ab Work: High jumpers
and long jumpers should do the ab workouts posted in the weight room as well.
Hurdlers: Begin doing
some of the hurdle stationary drills towards the end of the month and continue
the next 2 months.
| December |
December |
December |
December |
December |
December |
December |
Themes: Begin
speed endurance training, more intense strength training
Running: After four weeks of base building, you
should be ready to add a bit more interval type work into you workouts. I would still recommend at least 2-3 easier
runs of 30 minutes (40 for 400 runners) AND the threshold runs from the November
plan, but you should add in 1 shorter-faster run as well. Some examples of these shorter-faster
runs are on the back page. 400
runners should do these same types of workouts, but add 15 seconds to the
times. These workouts should
make you work hard!. Always remember
to do a proper warm-up, stretch, and cool-down as a part of these workouts!!! Some of you may consider adding a speed
workout during the last two weeks of the month.
Lifting: You should be lifting 3 days per week
at this point. Your lifting should
be getting more intense. Begin
adding weight to your lifts and really focus on building POWER! You won't get any stronger simply doing
the same lifts with the same weight.
You will want to add some lower body lifts to your workout. Again, try to lift on your rest days or
your easy running days.
Plyometrics: We will begin to add some more drills
at a higher intensity during the month of December.
Basketball
players should focus on lifting lower body during your normal weight workouts.
You also need to get out for a 30-40 minute run once per week, and
a threshold run once per week on the indoor track.
This won't harm your basketball performance and will make the transition
to track much easier!
| January |
January |
January |
January |
January |
January |
January |
Themes: Increase
intensity, stay mentally sharp
Running: Your running will
remain very similar to last month. If
there is a difference, it should be to add more endurance types of activities
to your running program, similar to your November workouts. Track is a long season, with plenty of
time to work on your speed. You
may want to have two threshold workouts in a week instead of one interval
and one threshold workout as you did in December. This month you should be able to add one workout from the speed
group once per week. You also
should feel an overall increase in intensity during this month so that you
are going farther in the same amount of time during your easy runs, and covering
any interval distances in a faster time.
Lifting: Continue lifting
3 days per week. Add weight to
your lifts. Come in to this season
stronger than you ever have!
Plyometrics: We
will continue to work these twice per week as well as bump up the intensity
of our sessions.
| February |
February |
February |
February |
February |
February |
February |
Themes: Season
begins on February 6th!!
REMEMBER: An important key is to listen to your
body during this off-season time.
If it tells you to take a day off, do it. If you feel an injury coming on cut back on your running and
see the school trainer. Also,
be creative. If you canÕt bear
going on a 30 minute run or running hills, improvise: ride your bike, swim,
roller blade, or Nordic track. Whatever
happens, donÕt come into the season feeling stale, wiped out, and unmotivated
to run—enjoy yourself!! If
you have questions, call me (339-1029) or e-mail (colemantjc@mchsi.com) anytime.
Hurdlers, Jumpers, 100, 200, & 400m Sprinters
70-75% effort. Distances from 100m - 400m, short rest
(30-90 seconds), 1200m-2000m total distance. These are designed to increase your ability to finish races
strong.
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For all of these
workouts, you should do a warm-up of 10 minutes of easy jogging followed by
some stretching. Cool down with 5
minutes of easy jogging. As you
get in better shape, before your cool down, you should rest 6-8 minutes after
the workout and do one FAST interval (either a 100 or 200).
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7-10x200 meters @ 43 -55
second pace. 30 40 seconds rest
between.
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6-8 Hills of at least
150m. Jog down for rest.
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4-6x300 meters @ 70-85
second pace. 45 seconds rest
between.
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3-4 x (200, 150,
100). 200 in 43-50 seconds then 30
seconds rest, 150 in 31-37 seconds with 20 seconds rest, 100 in 20-25 seconds
with 15 seconds rest. Take 2
minute rest between sets.
60-70% effort. Total distance should get up to 3-3.5
miles or 30 minutes. 400 runners
should be up to 40 minutes. These
workouts will build the base needed to benefit from the other workouts we will
be doing,
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Easy runs: these should
be done at a steady pace where you could carry on a conversation for the first
half of the run. Second half you
should be able to speak in single sentences.
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Fartlek run: as you run, change speed. Go faster for 30 seconds, slower for
30. Mix it up.
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On a track you could run
the straights & jog the curves, do 10-12 x 300m (easy pace with 1 minute
rest)
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When you are short on
time, go out for 15 minutes where you run harder for 20 seconds and jog for 40
seconds. Repeat 15 times.
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For all of these
workouts, you should do a warm-up of 10 minutes of easy jogging followed by
some stretching. Also do some form
running (high knees, etc.) and some accelerations. Cool down with 5 minutes of easy jogging.
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4x100, 3x75, 2x50 1-2
min rest
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2x300, 2x200, 2x100 3
min, 2 min, 1 min rest
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2x200, 2x250, 1x300,
2x250, 2x200
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10x100 in 10 minutes run
a 100 get rest of minute to jog back before next 100 starts
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8x200m with cut down
rest.
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60 second 400Õs.
(200/200 or 300/100)
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Ladder workout
90-100% effort. Distances from 50m – 300m with
almost a complete recovery. Total
distance from 300m – 800m.
The workouts are designed to improve maximum speed.
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For all of these
workouts, you should do a warm-up of 10 minutes of easy jogging followed by
some stretching. Also do some form
running (high knees, etc.) and some accelerations. Cool down with 5 minutes of easy jogging.
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50m-75m accelerations
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150 buildups first 50 @
70% effort next 50 @ 85%, effort last 50 all out
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3X200m, pr + 2 seconds,
6 min. rest
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8x50m, 95% effort, 3
minutes rest
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3-4 x 100m, 95% effort,
5 min. rest
There are several
flexibility and technique drills that hurdles could be doing in the off
season. There is a full list
posted in the plyo room, and there will be some groups beginning these towards
the end of November
In the weight room and in the
plyo room there will be a list of additional plyo and abdominal work that
people interested in high jump and long jump should begin doing after a month
or so of normal plyos and weight lifting.
Any of the options listed
here could be done as a cross training workout on a bike or in the pool. If you have questions talk to me or
Coach Mittman.
IF YOU ARE JUST STARTING YOUR
TRAINING, BE SURE TO START SLOWLY AND ADD MORE WORK AS YOU GET IN BETTER
SHAPE.