Pre-Season Workout Recommendations

• The following is an optional recommendation to prepare for the track season.

• The following work-outs are not a requirement to try-out, but can be used as a tool to prepare you for the track season.  

• Whenever beginning, it is recommended to start at Week 1 and to progress from there.

• The work-outs can be adapted to the weather conditions, your own ability level and physical conditioning.

• Please select 4-6 work-outs that you would like to do each week.  We recommend that you mix up the work-outs (Do not keep doing the same work-out each day, but at least have a different type of work-out every other day)

• You may select the same work-out, but allow at least one day in between.

• Please always allow for at least 1 day of total rest each week.

• Please feel free to see me in room 109 during 11th period if you have any questions.

• Always warm up before work out and cool down after workout (See recommendations)

• Please log in activities that are completed – It is not required, but feel free to hand in log to Coach Hickey the first day of practice

Week 1 – Workout Choices (Select 4-6 Work-outs)

• Comfortable jog for 3 minutes/walk 1 min – Do 4 x

• Steady jog (50 percent) for 1 min/walk 30 sec. – Do 6 x

• Comfortable jog for 8 - 10 minutes – Should be able to talk with a partner

• Steady pace (70 percent) for 30 sec/walk 30 sec/jog 2 min. – Do 3 x

• Steady jog – (50 percent) quarter mile (1 lap of track)/walk 1 min – Do 6 x

Week 2  – Workout Choices (Select 4-6 Work-outs)

• Comfortable jog – 8 minutes (pick up the pace slightly)

• Comfortable jog – 6 minutes/walk 2 minutes – Do 2 x

• Steady jog (50 percent) for 2 min./walk 30 sec. – Do 6 x

• Comfortable jog – 12 minutes 

• Steady pace (70 percent) for 30 sec/walk 30 sec/jog 3 min. – Do 3 x

• Steady pace (85 percent – rest 30 sec.) for 50 M, 75 M, 100 M – Do 2 x 

Week 3  – Workout Choices (Select 4-6 Work-outs)

• Steady pace (70 percent) for 30 sec/walk 30 sec/jog 3 min. – Do 3 x

• Comfortable jog – 12 minutes

• Steady jog (60 percent) for 2 minutes/walk 30 sec – Do 5 x

• Steady pace (80 percent) for 20 sec/walk 30 sec/jog 3 min. – Do 4 x

• Comfortable jog – 15 minutes

• 100 M @ 85 percent (then rest 30 sec.) – Do 4 x

Week 4  – Workout Choices (Select 4-6 Work-outs)

• Steady pace (70 percent) for 45 sec/walk 30 sec/jog 3 min. – Do 4 x

• Steady jog (60 percent) for 3 min/walk 1 min. – Do 5 x

• 200 M (Half of the distance of a track) @ 80 percent/walk 30 sec. – Do 4x

• Comfortable jog – 12 – 15  minutes

• Steady jog (60 percent) for 4 minutes/walk 1 min. – Do 3 x

• Time yourself in a mile

Week 5  – Workout Choices (Select 4-6 Work-outs)

• Steady pace (70 percent) for 1 min./walk 1 min – Do 4 x

• Comfortable jog – 15 minutes

• Steady pace – 1 minute at race pace/walk 1 minute – Do 6 x

• Comfortable jog (pick up pace) – 4 min/walk 30 sec. – Do 3 x

• 200 M (Half of the distance of a track) @ 80 percent/walk 30 sec. – Do 4x

• Steady pace (60 percent) for 6 minutes/walk 1 min. – Do 3 x

Week 6  – Workout Choices (Select 4-6 Work-outs)

• See how much distance you can complete in 12 minutes

• Steady jog (60 percent) for 6 min./walk 1 min – Do 3 x

• Short sprints – 75 M – 6 x

• Comfortable Jog – 15 minutes

• 300 M @ 80 percent/walk 30 sec – Do 4 x

Monday, March 17

First day of official track practice (try-outs for events that you would be good at):

Activities to be determined by weather, but below are examples:

• Weigh-ins (To determine those in weight classes (100lb. and 115 lb.)

• Jump Test (For High Jump)

• Half Mile Run – timed

• Shot put try-outs

Tuesday, March 18

Dependent on weather

2nd Day of official track practice (try-outs):

• 100 M Run-offs (Timed and Seeded by weight class and gender)

Thursday March 19

Dependent on weather

3rd Day of official track practice (try-outs):

• Finals of 100 M (by weight classes and gender)

• 400 M Run - timed

• Long Jump try-outs

Warm-up and Cool-Down Recommended Activities: 

• Jogging, jumping Rope, Calisthenics, Agility Exercises

• Stretch before and after main activity:

  • Quadriceps, Hamstrings, Gastrocnemius, Sartorius, Hip Flexors, Upper body

  • Foot and Ankle Exercises – Toes grab and let go of socks, circle ankles in all directions 10x, heel raises