| September |
| Wind down of Track and Field season. Events to improve
Shine scores and award levels. |
| October |
| Start of winter training schedule |
| Tuesday |
Thursday |
Weekend |
| Extra flexibility then circuit training with Nick. |
Fartlek with long intervals for stamina. |
Run equivalent to the time for xc for the age group of the athlete. |
| November |
| Tuesday |
Thursday |
Weekend |
1st week Test on Shine circuit recording performance
Circuit training with Nick
Running 15 mins groups of 3 200s or pairs fartlek across the middle.
Sprint straights jog bends.
Last week, 12 min Cooper test |
Speed no more than 100mts
Medicine Ball circuit
Fartlek/ long intervals for stamina. |
Run equivalent to the time + ½ for xc for the age group of the athlete. |
| December |
| Tuesday |
Thursday |
Weekend |
4 groups staying with their individual coach. Sprints, hurdles,
jumps throws.
Running 15 mins groups of 3 200s or pairs fartlek across the middle.
Sprint straights jog bends.
Last week 12 min Cooper test |
Speed no more than 100mts
Medicine Ball circuit
Fartlek/ long intervals for stamina. |
Run equivalent to twice the time for xc for the age group of the
athlete. |
| January |
| |
| Tuesday |
Thursday |
Weekend |
Warm Up. Baton passing up and down the hall. Stretching and drills.
Events. Shot, SB, STJ, SLJ, VJ, HJ, 2 lap sprints. Athletes will move
around in pairs or 3s. Marking and measuring each other. Where ever
they get to at 6.55 they will carry on from the next week. |
Circuit based on Sportshall events. Runners will run the 4 laps
as timing for those doing other events.
Medicine ball OH, SB, SLJ, MB Chest push, VJ, STJ
Race with batons.
Running 15 mins groups of 3 200s or pairs fartlek across the middle.
Sprint straights jog bends.
Last week 12 min Cooper test |
Run equivalent to the time + ½ for xc for the age group of the athlete.
Much quicker than in November. |
| February |
| Tuesday |
Thursday |
Weekend |
Circuit training.
Running 15 mins groups of 3 200s or pairs fartlek across the middle.
Last week 12 min Cooper test |
Jumps, Hurdles, Throws, Sprints, Working on a specific event for
30 mins. 30 mins 150 x 4 x 2. 300 x 2 x 2 150 x 3 x 3. 300 x 3 x 2.
|
Fartlek training. Varying times and intensity of running.
30secs quick 3mins recovery: 2 ½ : 2 :1 ½ :1: ½ : 1 :1 ½ : 2: 2 ½: 3
= 12 x 30secs. 1 min quick 1 min easy x 5 10mins x 2
30 secs quick 30 secs max 3 mins walk/ jog recovery x 5 10 mins x 2
15 secs steady, 15 secs up, 15 secs up, 15 secs max. walk 50 jog 50
x 4 10 mins x 3. |
| There may be more individual sessions with event coaches
but if event coach is unavailable this will be the sessions. |
| March |
| Tuesday |
Thursday |
Weekend |
Warm up Drills
Throws/Sprints/Jumps/Hurdles
300 timed. 10mins recovery 300 x 2 x 7mins recovery.
Back to back 100/100/100 30 secs x 3/4/5 depending on age. x 3 mins.
Back to back 150/150 1 min x 3/4/5 x 3mins 300 timed x 10mins 300 x
2 x 5 mins |
Warm up & drills.
100 1 min 200 2 min 300 3 mins 400 4 mins 300/200/100.
100 x 6 with 1 min x 5 to10 mins x 2/3/4.
150 x 3 with 30 secs x 5 mins x 2/3/4.
Test 30 x 3. 10 mins. 120 10mins. 200 x 2 with 2 mins.
Cool down.
Finish. |
Warm up
1st chosen event.
200 x 3 x 3 mins x 2 mins x 5 mins.
Back to back 100/100/100 x 1 min x 4/5/6.
100 relax 100 max x 4/5/6 x 1/2 x 4 mins.
200 x 4 x 2 mins. |
| April |
| Tuesday |
Thursday |
Weekend |
Athletes new to competition will go with an experienced athlete
to be shown how to prepare for 1st Avon League. Events as March but
with more competitive edge.
200 timed 10mins 200 x 4 x 3 mins.
Back to back 100/100/100 x 1 min x 4/5/6.
100 relax 100 max x 4/5/6.
Timed 200 10mins 200 x 3 x 4 mins |
All sessions 3 x 50 max walk back.
100 2 mins 150 3 mins 200 4 mins 250 5 mins 200/150/100.
80 x 6 x 1min x 2/3/4.
120 x 3 x 1 min x 2/3/4.
Test 30 x 3. 120. 200 x 2 with 2mins. |
150 x 3 x 3 x 2 mins x 5 mins.
Back to back 100/100/ x 1 min x 4/5/6.
100 relax 100 max x 3/4/5 x 1/2 x 4 mins.
150 x 4 x 2 mins |
| May |
| Tuesday |
Thursday |
Weekend |
Athletes new to competition who are good enough will go with an
experienced athlete to be shown how to prepare for County events.
Timed 100 with 10mins 100 x 4 with 3 mins.
100 build 100 max x 4/5/6 with 4 mins.
75 build 75 max x 5/6/7 with 3 mins.
Timed 100 10mins 100 x 3 with 4 mins. |
All sessions 3 x 50 max walk back.
75 2 mins 100 3 mins 150 4 mins 200 5 mins 200/150/100.
50 x 6 x 1min x 3/4/5 with 7 mins.
100 x 3 with 1 min x 2/3/4 with 5 mins.
Test 30 x 3. 120. 200 x 2 with 2mins. |
70 build 70 max 70 ease down x 2 x 3 with 3 mins/ 7 mins.
50/50/50 x 3 x 2 with 3 mins/7 mins.
40/40/40 x 2 x 3 with 3 mins/7 mins.
30/30/30 x 3 x 2 with 3 mins/7 mins.
|
| June |
| Tuesday |
Thursday |
Weekend |
Athletes new to competition who are good enough will go with an
experienced athlete to be shown how to prepare for Area events. There
will be enough races not to need to time a lot of the runs as they will
be done at max.
Events as May but with peak of competitive edge. Throwers slightly lighter
M.B.
Timed 100 with 10mins 100 x 4 with 3 mins
100 build 100 max x 4/5/6 with 4 mins.
75 build 75 max x 5/6/7 with 3 mins.
Timed 100 10mins 100 x 3 with 4 mins. |
All sessions 3 x 50 max walk back.
50 2 mins 75 3 mins 100 4 mins 150 5 mins 150/100/75/50.
50 x 4 x 2mins x 3/4/5 with 7 mins.
75 x 3 with 1 min x 2/3/4 with 5 mins.
Test 30 x 3. 120. 200 x 2 with 2mins.
All sessions 3 x 50 max walk back. |
60 build 60 max 60 ease down x 2 x 3 with 3 mins/ 7 mins.
40/40/40 x 3 x 2 with 3 mins/7 mins.
30/30/30 x 2 x 3 with 3 mins/7 mins.
20/20/20 x 3 x 2 with 3 mins/7 mins.
|
| July |
| Sessions will remain speed focused if there are any
big competitions during July |
| Tuesday |
Thursday |
Weekend |
Opportunity to do various events. Sprints/Jumps/Hurdles.
300 timed. 10mins recovery 300 x 2 x 7mins recovery.
Back to back 100/100/100 30 secs x 3/4/5 depending on age. x 3 mins.
Back to back 150/150 1 min x 3/4/5 x 3mins.
300 timed x 10mins 300 x 2 x 5 mins. |
100 1 min 200 2 min 300 3 mins 400 4 mins 300/200/100.
100 x 6 with 1 min x 5 to10 mins x 2/3/4.
150 x 3 with 30 secs x 5 mins x 2/3/4.
Test 30 x 3. 10 mins. 120 10mins. 200 x 2 with 2 mins.
Cool down.
Finish. |
Warm up.
1st chosen event.
200 x 3 x 3 mins x 2 mins x 5 mins.
Back to back 100/100/100 x 1 min x 4/5/6.
100 relax 100 max x 4/5/6 x 1/2 x 4 mins.
200 x 4 x 2 mins. |
| August and early September |
| Any events to improve multi event scores. |
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excel file