Track & Field

Weekly Update April 13-17

Spring has Sprung:)  It is looking like we have great days ahead.  We host our 2nd of 3 home meets on Thursday.  Same time schedule as last Friday we are looking for help if you are able.   Sign Up Here. 

Monday:

Sprinters/Jumpers: MS meet help

Mid Distance(400/800): MS meet help

Distance(1600/3200): Mile repeats with speed: 1 mile warmup, 5X60m striders, 2x400 at 1600 race, rest 1 minute between; 2-3X1600m at 60-90s above race; rest 3 minutes between; 2X300m at 800 race, walk 100 between; ½ mile cool down

Tuesday: 

Sprinters/Jumpers: Lactic- 3x150m timed-full effort-  lift lower body

Mid Distance (400/800): 3x (300m, 150m) 90 seconds between 300/150, 10 minutes between sets, lift lower body

Distance: (1600/3200): 800m warmup; 4-5X1000m at tempo with 200m walk between, last rep faster; 800m cool down; lift lower body

Wednesday: 

Sprinters/Jumpers: x-factor speed and sprint drills-  relay handoffs- block starts- field event work- lift upper body

Mid Distance (400): with sprinter group, lift upper body

Distance: (800/1600/3200): 8X60 m striders, handoffs; starts; 3-4 miles easy recovery run, lift upper body

Thursday: Home Meet.  Dismissal is at 2:00.  If you need to stay in class and don’t have an early event, that is fine.  We have a need for help at different events.  Please sign up for a spot, we can help get you up to speed on the event.  Sign Up ToHelp.  

Running Events 3:00

4x800m Relay 

100m Hurdles 

110m Hurdles 

100m Dash 

4x200m Relay 

1600m Run 

4x100m Relay 

400m Dash 

300m Hurdles 

800m Run 

200m Dash 

3200m Run 

4x400m Relay 

FIELD EVENTS 

3:00 Long Jump: 3 jumps- No Finals Cafeteria style Both Boys and Girls 

6:00 Triple Jump: 3 jumps- No Finals Cafeteria style Both Boys and Girls 

3:00 Discus: Flighted 4 throws- No Finals Girls first. Boys follow 20 minutes after girls. 

3:00 Shot Put: Flighted 4 throws- No Finals Boys first. Girls follow 20 minutes after boys 

3:00 Boys Pole Vault Girls follow 15 minutes after boys 

3:00 Girls High Jump Boys follow 15 minutes after girls 

Friday: 

Sprinters/Jumpers:x-factor speed and sprint drills

Special event work- reflect on meet performance- what needs help? -Lift total body

Mid Distance (400): with sprinter group 

Distance: (800/1600/3200): 4-5 mile easy fartlek run - alternate between easy and easy tempo - 3X3 minute tempo segments at start of miles 2,3, and 4;  lift whole body

Saturday:

Distance: (800/1600/3200): Long run - 5-8 miles easy-tempo

Distance will have organized practice on Saturday - time TBD

Please feel free to contact us with any questions.  

Niki Welde nwelde@fergusotters.org   Cell 218-736-4825

Derek Meyer dmeyer@fergusotters.org Cell 701-388-3656