Cathedral Track and Field 2020

Speed work today: Looks like a good day to be outside.

Warm up – 5-10 minute jog
Drills – A march, A skip, high knees, sprinters butt kick, bounding (like a deer), prime times, 5 hurdle sprint (bunny hop over 5 imaginary hurdles), 2 build up sprints

Blocks: Find a way to create a starting block. Practice until you feel you have 3 good starts with a 10 meter sprint.

Speed: (3 times with full recovery) Accelerate into a sprint. Once you are done accelerating, sprint until you cannot hold onto that pace and then decelerate. Focus on your form – (body posture, arm motion, foot strike, vertical force into the ground)

Finish with 3 finish-line sprints: Pretend you are competing with 1 or more sprinters on an 8 lane track, and you are in lane 4. Sprint the last 20 meters of your 100 or 200 and practice “finishing the race”. Maintain your running form, thrust your head forward before crossing the finish line, start your deceleration after taking 3 steps beyond your finish line. Do not run 100 or 200 as you were close to that during your previous 3 sprints; just build up and fly into the 20 meter sprint.

Give yourself a good 10-15 minute stretch. If you have a family member that could give you a good partner stretch like we did during the first week, that’d be better.

Tomorrow: recovery workout