Distance Workouts for the week of 3/23

Our apologies for sending last week’s distance workout in the last post.  Here is the correct one: Distance Workouts 3-23 revised

Distance Workouts 3/23 – 3/29

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Monday

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50 minutes maintenance run. (40 minutes JV)

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Tuesday

15 minute warm-up; 6 x 1000m, starting at 5k race pace for 1st interval and making each interval slightly faster; 4 minutes recovery between intervals. (4 x 1000m for JV). 15 minute warm-down

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Wednesday

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40 minute maintenance run (30 minutes JV)

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Thursday

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50 minutes maintenance run. (40 minutes JV)

Friday

15 minute warm-up, 3 sets of 4 x 300m fast (just slightly slower than 800m race pace), float 100m between intervals, 500m jog between sets. (JV 2 sets); 15 minute recovery

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Saturday

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75 minute run, last 25 minutes fast. (60 minutes JV)

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Sunday

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rest

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• Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.

Monday Sprint Workout:

Warmup

Arm skips forward

Arm skips backwards

Side Skips

Knee to Chest

Quad Pulls

High Knee Lunge

High Knee Lunge Backwards

Back Pedal

Leg Swings

High Skips

Straight leg shuffle

Quick Feet (over ankle)

High Knees (over calf)

High knees (all the way up)

A’s

B’s

C’s

Fast Leg – left/right

Fast leg – alternate

Monday: Conditioning @ 90%

Short Sprints (100/200m):

250m

200m

150m

200m

150m

200m

2-3 min rest between each

Long Sprints (300mh/400m)

500m

500m

300m

300m

300m

3-5 min rest between each

Abs: 

Suitcases x15

Russian twists x40 (20 each side)

Leg raises x10

Bicycle x40 (20 each side)

V sits x10

Planks: 30sec each side, 45sec down the middle

Distance Workouts 3/23 – 3/29 Distance Workouts 3:23

Monday

15 minute warm-up.

3 sets of 200m, 400m, 200m, 200m with 2 minutes rest between intervals and 6 minutes between sets. (JV, new runners do 2 sets). Intervals are run between 800 and 1600m race pace.

15 minute warm-down.

Tuesday

50 minutes maintenance run. (40 minutes JV)

Wednesday

15 minute warm-up

1600m, 1200m, 800m at 5K race pace. 4 minutes rest between intervals

15 minute warm-down

Thursday

50 minutes maintenance run. (40 minutes JV)

Friday

15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance

(15 minutes for JV)

Saturday

75 minute run, last 25 minutes at faster pace (60 minutes JV)

Sunday

rest

  • Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.

Track & Field Workouts: March 16

Happy Monday East Track,
We hope everyone is staying positive in these strange times. Hopefully, you can find a track and use the below workout as a nice distraction!
Short and Long Sprint Workouts:
These workouts will be for Monday or Tuesday – we will post again Wednesday.
Short sprints (100m, 200m):
300m, 200m, 200m, 200m, 100m, 100m
3-4 min rest between
Long Sprints (300mh, 400m)
400m, 300m, 300m, 300m, 200m, 200m,
4-5 min rest between

 

Distance Workouts 3/16 – 3/22   Click here for printable version:  Distance Workouts 3-16

Monday 15 minute warm-up.

3 sets of 200m, 400m, 200m, 200m with 2 minutes rest between intervals and 6 minutes between sets. (JV, new runners do 2 sets). Intervals are run between 800 and 1600m race pace.

15 minute warm-down.

Tuesday 50 minutes maintenance run. (40 minutes JV)
Wednesday 15 minute warm-up

1600m, 1200m, 800m at 5K race pace. 4 minutes rest between intervals

15 minute warm-down

Thursday 50 minutes maintenance run. (40 minutes JV)
Friday 15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance

(15 minutes for JV)

Saturday 80 minute run (60 minutes JV)
Sunday rest

 

  • Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.

COVID-19 Update

Hello East Track Family,
Due to COVID-19 concerns CHSAA has made the decision to suspend all Spring Sports Activities until April 6th. This means no practice or competition for our Track & Field team until at least that date.
However, today (3/12), we will be having a meeting on the East track at 3:30pm to debrief this information with our athletes.
Please feel free to reach out to me directly with any question at cotasker@gmail.com or 720.648.8943.
Thank you,
Coach Tasker

Spike Night on March 4

Spike Night will be at Runner’s Roost (1685 S Colorado Blvd) on March 4 at 5:30pm.

Please let us know if you and your parents/family can come so Runner’s Roost can order enough pizza for our group.  Click here to let us know:  RSVP for Spike Night

Our last email indicated that Spike Night was in May, it is NOT.  Sorry for the mistake!

Schedule for the week

Tuesday, Feb 25

Distance team:  60 minute run on your own or see if you can meet with teammates in 225 at 3:15 to run together without coaches.

Everyone else:  no practice today due to better weather on Wednesday.

Wednesday, Feb 26

Practice at 3:15.  Meet on track.

Track & Field athlete/parent/coach meeting at 6:30 in Commons (lunch room)

Thursday, Feb 27

Practice at 3:15.  Meet on track.

Remember, you can also get practice information outside of Coach Tasker’s office, 229 or Coach Kohuth’s office, 225.

Meet inside at 3:15 on the 3rd floor and bring warm clothes.

Hi Angels!

We are meeting on the 3rd floor today, 2/18, at 3:15.  Please bring a layer of warm clothes with you.

Since spring weather is so variable, it is a great idea to keep extra layers of track & field clothes in your back pack, locker or where ever you keep your things for school.

You can also find out information outside of either Coaches Tasker’s or Kohuth’s office doors.