Get Ready for Track 2010!

Fall 2009 Conditioning, Month One - by Larry Eder,September 2009 - This is the beginning of a five month training program for throwers, jumpers, sprinters and anyone who wants to run track in the spring of 2010. If you follow this program, you will be ready to jump, throw and run and in better shape than you ever imagined for February 10. The idea is to give the young athletes a progressive training program and show them how they can improve their fitness. Questions? email stanederjr@aol.com.
September 2009 Fall Conditioning, Month One
This is the training program for the month of September, and during this month, workouts should be on Monday, Wednesday and Friday. Optional days are Tues, Thursday, Saturday and Sunday.
Monday-one mile jog warm up, stretching for ten minutes, three 110 strideouts where the runner tries to kick themselves in their butts with their heels three 110 strideouts with high knees, three 110 strideouts where you skip down the field three 110 strideouts where you run easy, but strong cooldown, jog one mile, stretching for ten minutes
Tuesday, easy 20 minute run
Wednesday-warmup, one mile jog, stretching find 200 meter hill, run up it three times, jog down cooldown, one mile jog, stretching
Thursday-easy 20 minute run
Friday-warm-up, one mile jog, four times 300 meters, all out, walk five minutes, cooldown, one mile jog
Saturday-easy 20 minute run, or bike ride
Sunday-off --
week 2- Monday goes to six 110s for each workout, Wednesday goes to four times hill Friday, four times 250 meters
week 3- Monday-goes to seven 110s Wednesday-goes to five times hill Friday-four times 350 meters
Week 4-- Monday-goes to 8 110s Wednesday-goes to six times hill Friday-four times 300 meters
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easy days take runs from 20 minutes move up to 30 minutes over four weeks
Throwers, jumpers, sprinters will start lifting in October
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This is the first month of a five month conditioning program for sprinters, jumpers and throwers. For more information on training, check out www.coacheseducation.com or www. coachbynet.com.