Summer Track Workouts

Monday 7/21:

Speed / Acceleration Day!

Sprinters: 3x30m @100%, 3 sets, 10min rest between sets - Focus on acceleration and getting up to top speed by the 30m mark
Hurdlers: 3x5 hurdles, full height, 3 steps discounted between - Focus on accelerating through the hurdles so you're at top speed by the fifth hurdle
Jumpers: 2 sets of the sprinter workout, then 2 sets of jumping plyos over 20yards on Infield: 3 broad jumps x 5, bounding x2, skips for height x2, standing triple jump x5, 10min rest between sets

Wednesday 7/23:

Top Speed + Technique Day!

Sprinters:  2x Flying 40m -  Jog and accelerate to close to top speed through 30m, then hit top speed and maintain It for 40m (total of 70m, full effort for the last 40m of It!) - Focus Is on the last 40m, stay tall, maintain your front side mechanics, and treat your hands as drums that help you strike the ground hard and quick! 
Hurdlers:  300m hurdle day: Setup the first two hurdles, 2 sets of 2x through those first two hurdles. Maintain the same step pattern and rhythm through both hurdles, these should be at race pace or slightly faster!
Jumpers: 5x standing triple jump to sprint for 30m - focus on your speed as you transition from the jumps Into the sprinting portion

Once you're done with that, technique day! Jumpers make sure you have your steps measured for long / triple jump / high jump If you're jumping on Friday. Hurdlers: If you want some technique work for the 100m, setup 3 hurdles at regular height and distance, then do 3 reps over all three. Sprinters: work on starting blocks and being explosive! 

Friday 7/25:

MEET DAY!

Here's the link with all the Information on the meet: https://www.athletic.net/TrackAndField/meet/604843/register

note you'll have to setup a free account on Athletic.Net, and you'll have to signup as "Unattached". Fee Is $25 per athlete for this meet.

Meet Info:

Tentative Time Schedule- The Finale, Presented by New Balance:

5:00- All Field Events Start (HJ, LJ, DT, and SP)

5:30- 300 Meter Hurdles

5:45- Roll Recovery 100 Meter Dash

*Recovery Slides for the top 3 men and women 

6:15- Omius 1600 Meter Run 

*Cooling headband for top man and woman 

6:40- 100/110 Meter Hurdles

7:00- Free and Fun Kids Hurdle Race  

7:15- Fick PT and Performance 400 Meter Dash

*$400 in cash or PT services to the top man and woman 

7:45- RNWY 800 Meter Run

*Hydration products and bottles for top 3 men and women 

8:15- Black Girls Run Denver 200 Meter Dash

*All entry fees for this race will go towards the Zedekiah Randolph Memorial Scholarship

8:45- New Balance Rebel 4x400 Relay

* At least 2 relay members must be demo-ing Rebels to be eligible for prizes!