Wendel McRaven Assistant Track Coach Texas A&M University COLLEGIATE 10K TRAINING
|
|
|
- Kevin Blake
- 7 years ago
- Views:
Transcription
1 Wendel McRaven Assistant Track Coach Texas A&M University COLLEGIATE 10K TRAINING
2 Why am I here?
3 Guiding Principles People Business It s not about the Xs and Os, it s about the Jimmys and Joes. (Football Coach quote)
4 Guiding Principles People Business (cont d) Individualization - We don t coach robots Create an environment that is positive I never want to break their spirit. (Vince Anderson) Encourage ownership Not about the coach s goals Program culture
5 Considerations Collegiate Setting Texas A&M Three competitive seasons Regular & Consistent Racing Championship season Conference NCAA 1 st Round NCAA National Championships US Nationals / Olympic Trials?
6 Regular & Consistent Racing Natosha Rogers From October 14, 2011 through June 22, races in 18 meets 6k XC - 4 races Mile - 2 3k - 2 5k k - 4
7 Training Philosophy Aerobic Strength Based 5k/10k athletes train most of the year like 15k/HM specialists View as training year Train strength race speed (800, 1500/Mile, DMR) Include weekly speed development. Get to the end of the season fresh Keep it simple
8 Fall / XC Training Patterns M T W Th F Sa Su Speed Development Workout LT/10k Easy Distance MLR Hills & Tempo Easy / Recovery (as needed) Long Run
9 Winter Break Training Pattern M T W Th F Sa Su Speed Development Easy distance MLR Easy distance Hills, Tempo or Fartlek Recovery (as needed) Long Run
10 Key Days Winter Break Monday Speed Development minutes easy Hurdle Mobility + Drills 6-8 x 100m accelerations to ~400m pace (or faster) Sometimes plus 4 x or 2 x Followed by an easy run of minutes
11 Key Days Winter Break Wednesday Mid-Week Long Run / Medium Long Run minutes AE (solid run) (sometimes last minutes up-tempo)
12 Key Days Winter Break Friday Hills 9-12 x 300m Hills OR Tempo True Tempo T pace x 200 cutdowns T pace secs per mile x 200m cutdowns
13 Key Days Winter Break Sunday Long Run 80-2:00 AE Always start easy and build into it
14 Indoor Goals / Priorities Build / maintain aerobic strength Stay healthy Ready for conference meet Qualify for nationals
15 Indoor Training Patterns Typical pattern will vary with race schedule M Speed Development T Workout W Easy Distance / Recovery Th Medium Distance F Easy Sa Race Su Long Run - Easy
16 Indoor Considerations We race regularly 2012 Tosha Rogers 1/14 Texas Ten Mile 4:50.06 (1 st ) 1/21 LSU Dual Mile 4:45.84 (2 nd ) 1/27 Mondo Chall DMR 4:43.8 (1600) 1/ :12.83 (1 st ) 2/3 NB Collegiate :58.40 (1 st ) 2/24 Big :52.40 (2 nd ) 2/ :14.22 (2 nd ) 3/9 NCAA Ind :04.06 (7 th )
17 Key Days (indoors) Tuesday (typically on grass) 1) 4-6 X T pace w/ 2:00 jog rec ) (from T pace down to ~3k GP w/ 400 jog recovery) 3) 4-5 x T pace w/ 2:00 jog rec
18 Key Days (cont d) Race weeks (race on Saturday) Thursday Mid week Long Run minutes AE x m hill sprints OR 4 x 200m cutdowns *Lots of individualization
19 Key Days (cont d) Non-race weeks identify what they need Friday 1) Tempo Run 8-10 miles T secs per mile) 2) x to 3k pace w/ 100 jog rec
20 Key Days (cont d) Sundays Race weeks Easy Long Runs -slight cut back in volume -controlled pace Non-race weeks Regular Long Runs -sometimes w/ medium tempo segments *Sometimes we move LR to Monday
21 Early Outdoor Back to basics 2012 NCAA Indoor through Texas Relays (3 weeks) Nothing on the track (except speed development) Long progressions Hills Fartlek During this stretch Rogers ran two 1500s 3/24 USC Trojan Inv 4:18.75 (2 nd ) 3/31 Texas Relays 4:17.06 (2 nd )
22 Early Outdoor (Cont d) 2012 NCAA Indoor through Penn Relays (7 weeks) only two workouts on the track Key workouts Hilly 12k progression run plus 6 x 200m hills 6 x tempo effort w/ 2:00 jog Up-tempo Long Runs
23 Outdoor Similar Pattern to Indoor (Less Racing) M Easy w/ speed development T Workout W Easy Recovery Th Medium Long F Easy Sa Race Su Long Run *Lots of individualization and modifications
24 Outdoor Key Days Tuesday (or Wednesday) 1) 16 x w/ 100 jog 2) 8 x 1000 from 10k DP to 5k GP w/ 200 jog 3) 4 x T w/ 2:00 jog rec (3:00 jog) 5k GP
25 Road to NCAAs - Championship Season Big 12 Meet May Friday 10k 1 st 34:18.66 (4:48 last 1600) Sunday 5k 1 st 15:57.17 NCAA Preliminary Round May Thursday 10k 2 nd 33:47.12 Saturday 5k 2 nd 15:50.13 NCAA Nationals June 6-9 Thursday 10k 1 st 32:41.63 Saturday 5k 6 th 16:20.04 US Olympic Trials June 22 Friday 10k 2 nd 31:59.21 (4:48 last 1600 / 15:43 5k)
26 Championship Season Big 12 Week M min easy + full drills x 100m strides T T (4:00 jog rec) 2 x 10k pace w/ 2:00 jog rec (4:00 jog rec) 4 x 5k-5k-3k-3k w/ 1:00 jog rec W minutes easy (after arrival at KSU) Th 30 minutes easy + strides F Race 10k (34: st 4:48 last 1600m) Sa Easy run to shake out legs (30-40 min) Su Race 5k (15: st )
27 Championship Season (Cont d) Post-Big 12 Week M Off or X-Training T minutes easy (turned into 1:40 got lost) W minutes easy Th 4 x 1500 rhythm w/ 200 jog (5-10 minute active break) 6 x T w/ 200 jog (5:00 active break) 6 x 1500 rhythm w/ 30 secs rec F minutes easy Sa 60 minutes (40 easy tempo effort) Su minutes easy
28 Championship Season (cont d) NCAA 1 st Round M T (4:00 jog rec) 2 x 10k pace w/ 2:00 jog rec (4:00 jog rec) 4 x 5k-5k-3k-3k w/ 1:00 jog rec T min easy W 30 min easy plus strides Th Race 10k (33: nd ) F Easy shake out run min Sa Race 5k (15: nd ) Su 30 min easy
29 Championship Season (cont d) Post NCAA 1 st round week M Off T 80 minutes easy W 50 minutes easy Th 2 x T w/ 400 jog 2 x T w/ 200 jog (5-10 minute active break) 6 x 200m cutdowns F min easy Sa 60 minutes AE Su minutes easy
30 Championship Season (cont d) NCAA week M 2 x (4 x 400) 1 st 10k pace w/ 100 jog 2 nd 5k pace w/ 200 jog (5:00 between sets) T min easy W 30 minutes easy + strides Th Race 10k (32: st ) F 30 minutes easy Sa Race 5k (16: th ) Su 30 minutes easy
31 Final Analysis Maintained aerobic strength throughout year Used races as part of training Stayed fresh Still excited about racing at the end of the season Ran fastest when it mattered
32 Questions??? Wendel McRaven Texas A&M University
2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.
2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction
10k. 8-week training program
10k 8-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E F I
Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC
Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan.
Notre Dame Women s Cross Country/ Middle Distance & Distance Training. Tim Connelly Women s Cross Country and Assistant M&W Track Coach
Notre Dame Women s Cross Country/ Middle Distance & Distance Training Tim Connelly Women s Cross Country and Assistant M&W Track Coach Training based upon: Sound physiological principles Stress-Recovery-Adaptation/Super-compensation
12-week Half Marathon Training Program By Ben Wisbey
12-week Half Marathon Training Program By Ben Wisbey Introduction The half marathon is often the intermediate goal for those runners looking at doing their first marathon. It is also the longest distance
A 16 week training plan for a sprinter
A 16 week training plan for a sprinter Written by Andrew Maclennan www.getfastandstrong.com/ Please see the outlined programs below. They make up a 16 week block of training. The 16 weeks is divided up
New York Marathon Train Start Date: May 6, 2013
Start Date: Gun Times: Variable, around 1 FOCUS: Build Volume (Low Heart Rate) Form & Base Phase One Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes Pace = slower Pace = slower Pace = slower
SCHS CROSS COUNTRY SUMMER TRAINING
SCHS CROSS COUNTRY SUMMER TRAINING Welcome to the summer training program. This is a nine week program designed to elevate your mileage slowly and build your fitness so you ll be able to hit the ground
200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters
200 Meter Training 200 Meter Training By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no
Training the 400m Sprinter. Steve Blocker Head Track Coach Emporia State University
Training the 400m Sprinter Steve Blocker Head Track Coach Emporia State University What We Will Cover Philosophy/Training Theory Basic Requirements what to look for Workouts Training Videos What I have
Fixture List 2018 FIFA World Cup Preliminary Competition
Fixture List 2018 FIFA World Cup Preliminary Competition MATCHDAY 1 4-6 September 2016 4 September Sunday 18:00 Group C 4 September Sunday 20:45 Group C 4 September Sunday 20:45 Group C 4 September Sunday
The Fast Marathoner 2001 Joe Friel. Maybe you ve been thinking about running a marathon later this season.
The Fast Marathoner 2001 Joe Friel Maybe you ve been thinking about running a marathon later this season. If your only goal is to finish, which is a good idea if this will be your first time at this distance,
Lactate Threshold Training vs. Interval Training
Lactate Threshold Training vs. Interval Training Factors to Consider: 1) Age/Experience of the Runner Lactate Threshold workouts are typically Tempo Runs (defined as runs longer than race distance at 15-20
High School 400 and 800: Training Ideas & Coaching the Relays
High School 400 and 800: Training Ideas & Coaching the Relays By Derek Leininger Boys 400/800 Coach Snider HS (Ft Wayne, IN) 1 Our 400/800 Stats at Snider 400 Group (3 Years) 4x4 has qualified f State
Strength Training for Distance Runners
Strength Training for Distance Runners Drills, core and workouts to keep your athletes healthy and strong By Forest Braden UCLA Track and Field Overview Drills Team Indiana Elite Drills. Core Medicine
SPECIFIC TRAINING FOR THE 400-800M RUNNER
SPECIFIC TRAINING FOR THE 400-800M RUNNER By Alberto Juantorena, translated by Victor Lopez In 1985 the Athletic Congress of the USA honored Alberto Juantorena at its convention in Houston, Texas. During
12-Week Beginner s Half Marathon Training Program Note: All runs in this plan are to be done at an easy to moderate pace.
- Beginner s Half Marathon Training Program Note: All runs in this plan are to be done at an easy to moderate. Total Mileage circuit + cross: (x ) + cross: + cross: + cross: cross: :00 Cross: cross: :00
Marathon training programme - beginner
Marathon training programme - beginner WEEK 1 BEGINNER SPORTS PERSON SUNDAY Walk 5mins warm-up walk 5mins cool steady pace total 60mins. Walk 5 mins warm-up 30mins walk 5mins cool THURSDAY Walk 5mins warm-up
TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant
TRAINING PROGRAM Jeff Galloway has coached over a million runners to their goals. This program is empowering, has almost no risk of injury, and can be easily inserted into a busy lifestyle without lingering
Beginner Health Workout
Note: This 12-week program is designed for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30+ minutes. Health experts
Marathon Training Program for Your First Marathon. By Ben Wisbey Coach Endurance Sports Training
Marathon Training Program for Your First Marathon By Ben Wisbey Coach Endurance Sports Training Endurance Sports Training offers individually written training programs for runners of all abilities. For
What are the specific demands of ultra running on trails and mountainous terrain?
Guide to training for the Montane Lakeland 50 & 100 Many people entering ultra running events will already be accomplished long distance walkers and runners, whilst others may be less experienced. In this
Progressive 10 week Training Program
Progressive 10 week Training Program IF YOU FAIL TO PLAN, YOU PLAN TO FAIL. ~Anonymous Week 1 Monday-SWIM Total yard: 3400yrd rest: Warm-up: 600 free, every 4 th 50 is non-free SLOW but LONG 10x100 odds
Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Day 4 20-Minute Aerobics Solution. Day 3 Lower Body Weight Training
Your -Week -for-life Schedule Week Week Week 3 Week Week Week Week Week Week Week Week Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Day Day Day Day Day Day 3 Day 3 Day Day Day Day Day
8-week training program
5k 8-week training program t H e g o a L o F t H i S p L an i S n t to get Yo U a C ross t H e FiniSH Line, it S to get t H e B e S t V e r S i o n o F Y o U a C ross t H e FiniSH Line. ContentS 04 i ntroduction
UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule
UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests Daily Record Sheet Sunday Monday Tuesday
Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL
Cruise Line Agencies of Alaska Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Page 1 of 5 Sunday, May 1 07:0-18:0 Monday, May 2 Tuesday, May 3 Wednesday, May 4 Thursday,
Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL
Cruise Line Agencies of Alaska Cruise Ship Calendar for 06 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL 6: Friday, April 5, 06 Cruise Line Agencies of Alaska, Cruise Ship Calendar for 06 Page
FIND YOUR FAST 8-WEEK MILE TRAINING PROGRAM
FIND YOUR FAST 8-WEEK MILE TRAINING PROGRAM YOUR FASTEST MILE STARTS NOW INSPIRED BY NIKE S FASTEST RUNNERS AND DEVELOPED BY NIKE+ RUN CLUB COACHES, THIS EIGHT- WEEK PROGRAM INCLUDES WORKOUTS, MUSIC AND
8th Grade Personal Fitness Plan
8th Grade Personal Fitness Plan 2 Week Activity Log & 1 week Food Log Name: Period: Date: Personal Fitness Contract I,, am going to make a commitment to helping build my lifelong fitness and nutrition
EQUINE CANADA/NCCP ENGLISH COMPETITION COACH SPECIALIST
EQUINE CANADA/NCCP ENGLISH COMPETITION COACH SPECIALIST CANDIDATE YEARLY TRAINING PLAN PACKAGE (Evaluation OF Outcome #4: Design an Equestrian Sport Program) PLEASE PREPARE YOUR TRAINING PLAN SUBMISSION
Ironman. Super Simple. Guess what: Ironman training can be both uncomplicated and effective. By Matt Fitzgerald
140 triathlete-europe.com January 2011 Throughout the 1980s a certain triathlete trained but with incredible monotony. He completed the same rides and runs on the same routes day after day after day. The
Training for a 10k Event By Ben Wisbey
Training for a 10k Event By Ben Wisbey Introduction Many runners set their sights on running the marathon as they feel they have no speed, and are therefore not suited to shorter races, such as 5 and 10km
Nordic Skiing Training Program. For comprehensive year-round training and coaching visit www.naturalitnesslab.com
Nordic Skiing Training Program DISCLAIMER All sports including Nordic Skiing have inherent risks. This training advice is provided without the benefit of assessing the reader s health, fitness or skill.
TRIATHLON: SPRINT & OLYMPIC DISTANCE
TRIATHLON: SPRINT & OLYMPIC DISTANCE TRIATHLON: SPRINT & OLYMPIC DISTANCE By Mark Yeoman (Bsc) Mark is a qualified Physical Education teacher and has represented Great Britain at the World Triathlon Championships
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE
Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:
Strategy Deployment Through Collaborative Planning. Linking the Strategy to Practical Activity
Strategy Deployment Through Collaborative Planning Linking the Strategy to Practical Activity Establish the Strategic Goal. After the Collaborative Planning activity Collaborative Planning iterative and
Coaching the 300/400 Meter Hurdler By Coach Steve Silvey Championship SSE Products SSEproducts.com
Coaching the 300/400 Meter Hurdler By Coach Steve Silvey Championship SSE Products SSEproducts.com There have been numerous articles written on the subject of proper hurdle technique. Many of these articles
Strength and Conditioning Program
Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow
F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility
F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility Name: Period #: Date: *Use the recommendations from the Fitness Assessment sheet (pink) to help you customize your four-week workout plan
PHOENIX TRACK & FIELD
PHOENIX TRACK & FIELD Middle & Long Distance Training Guide 2013 800, 1500, 3k PhoenixTrack.net Facebook.com/PhoenixTrack #phoenixtrack Coach Jantzer 541.261.6902 jantzer@phoenixtrack.net Coach Davis 541.531.8528
Interval Training. Interval Training
Interval Training Interval Training More work can be performed at higher exercise intensities with same or less fatigue than in continuous training Fitness Weight Loss Competition Baechle and Earle, Essentials
Profiling For 800 Meters Training Design
Profiling For 800 Meters Training Design Aerobic Versus Anaerobic Profiling Traditional Methods Aerobic Profiling Lactate Threshold Vo2 Max Velocity Tables Neuromuscular Development/Anaerobic Profiling
Day Session Distance Pace Time Intensity. Tue Slow run/walk 3M 12:00 approx 40 mins 4/10. Thu Faster run/walk 2M 11:00 approx 25 mins 6/10
½ Marathon Training Plans The half marathon is a great length of run, although it doesn t take the commitment needed for a marathon, stamina and speed endurance are still crucial. The following are six
Half-Ironman Specific Training. Marty Gaal, CSCS One Step Beyond www.osbmultisport.com
Half-Ironman Specific Training Marty Gaal, CSCS One Step Beyond www.osbmultisport.com Keys to season success Long term planning and goal-setting Development of strong aerobic conditioning (base training)
SPRINT TRAINING Coach Steve S. Silvey Assistant Track & Field Coach The University Of Oregon
SPRINT TRAINING Coach Steve S. Silvey Assistant Track & Field Coach The University Of Oregon Many coaches believe that athletes are born God-given SPEED and nothing can be done to change it. As a coach
ADVANCED CYCLING PROGRAM
Ready, Set - GOAL! ADVANCED CYCLING PROGRAM Intensity measured as rate of perceived exertion (RPE) on a scale of 1-10 1-4 = Pace is slow; you re able to hold a conversation 5-6 = Pace is steady; you can
NOVICE Triathlete 16-Week SPRINT Training Plan
NOVICE Triathlete 16-Week SPRINT Training Plan Description Document brought to you by: Waiver of Liability What you are about to undertake is a fitness program. Injuries may occur in any exercise program,
Stick with the program!
Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged
Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2012 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL
Cruise Line Agencies of Alaska Cruise Ship Calendar for 0 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL :8 Tuesday, January 0, 0 Cruise Line Agencies of Alaska, Cruise Ship Calendar for 0 Page
Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2013 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL
Cruise Line Agencies of Alaska Cruise Ship Calendar for 0 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL 9:5 Friday, January 0, 0 Cruise Line Agencies of Alaska, Cruise Ship Calendar for 0 Page
eday Lessons Physical Education: High School PE I, PE II, and Advanced PE
Physical Education: High School PE I, PE II, and Advanced PE Lesson #1: High School Physical Education E-Lessons, PE I, PE II, and Advanced PE. Standard 3 Participates regularly in physical activity. Grade
This chapter presents
Chapter 8 Aerobic Fitness Programs T This chapter presents programs for three levels of aerobic fitness: a starter program for low fit or previously sedentary individuals (fitness under 35 ml/kg min);
A Model Training Program for U16 U19 Elite Youth Soccer Players in the United States. By: Christian Lavers, USSF A License, Region II Girls ODP Staff
A Model Program for U16 U19 Elite Youth Soccer Players in the United States By: Christian Lavers, USSF A License, Region II Girls ODP Staff The resources available for training elite youth soccer players
Army Ten-Miler Training Plan Description 2002 by Gale Bernhardt
Army Ten-Miler Training Plan Description 2002 by Gale Bernhardt Hello and welcome to The Army Ten-Miler training programs! The plans are structured to build your overall fitness, endurance, muscular endurance
thetrilife.com 12 Week First Sprint Triathlon Training Program
thetrilife.com 12 Week First Sprint Triathlon Training Program Is this the program for you? This program has been designed for someone with 3 to 5 hours a week to train. It is assumed that you have been
Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength
Manual Girls Soccer Pre-Season Fitness Program Endurance, Speed, Agility, and Strength 1 Introduction Soccer is a game of endurance, speed, agility and strength. Manual girl s soccer is dedicated to the
USCGA Health and Physical Education Fitness Preparation Guidelines
USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.
DANVILLE HIGH SCHOOL GIRLS SOCCER TRAINING PROGRAM
Dear Player and Parent, DANVILLE HIGH SCHOOL GIRLS SOCCER TRAINING PROGRAM **THE TRAINING SCHEDULE AND LOG BOOK INCLUDED IN THIS MEMO MAY BE USED YEAR ROUND** Pre-season begins at 8:00 am at the Danville
Branham Field Hockey Summer Workout Program 2015
The following is a 6-week workout program to get you ready for the upcoming season. It should be started the week of July 6 th. I know that you have a lot of things going this summer, but it is important
Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th)
Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th) Monday, March 19 Tuesday, March 20 Thanks for using this 12-week SPRINT Training Plan. Monday and Fridays each
TENTATIVE as of 2/10/16
2016 AAU JUNIOR OLYMPIC GAMES HUMBLE HIGH SCHOOL, HOUSTON, TEXAS MULTI-EVENT/TRACK & FIELD MEET SCHEDULE YOU ARE HEREBY NOTIFIED THAT THE MEET SCHEDULE OUTLINED BELOW IS SUBJECT TO CHANGE WITHOUT PRIOR
Olympic Triathlon. Training Plan 16 weeks
Olympic Triathlon Training Plan 16 weeks Intro Grand Rapids Triathlon Olympic Distances are as follows: Swim 1500 meters (1640 yards or just under 1 mile) Bike 40K (25 miles) Run 10K (6.2 miles) Plan designed
USAJFKSWCS SPECIAL FORCES ASSESSMENT AND SELECTION PREPARATION PROGRAM 14 WEEK
WEEK 1 APFT PUSH-UPS: AMRAP IN 2 MINUTES SIT-UPS: AMRAP IN 2 MINUTES 2 MILES FOR TIME 5 MINUTE WARM-UP (EASY) 2 MINUTES JOG: 1 MINUTE REPEAT 4X 5 MINUTE COOLDOWN (EASY) 3 MILE TIME TRIAL (AS FAST AS POSSIBLE)
CROSS COUNTRY PRE SEASON WORKOUT SCHEDULE
CROSS COUNTRY PRE SEASON WORKOUT SCHEDULE For the Weeks of : August 4 th September 1 st, 2014 Welcome to Chantilly Chargers Cross Country, 2013!!!! NEVER GIVE UP!!! Definitions of Appropriate Groups: (these
Training the Multiple Event Track & Field Athlete (Combination Jumper) Thoughts & Considerations
Training the Multiple Event Track & Field Athlete (Combination Jumper) Thoughts & Considerations Jim VanHootegem University of Oklahoma USTFCCCA Convention December, 2013 Combinations Jumper/ Short Sprints/
1 How to request a tee time
17 Options Telephone Access 753-golf (4653) 1 To make a request 2 To verify, change or cancel a request 3 To reserve an unused tee time 4 To confirm, change or cancel a tee time reservation 6 For championship
Sample 25-week Conditioning Plan for College Tennis Players (Fall Season to Winter Off-season)
Sample 25-week Conditioning Plan for College Tennis Players (Fall Season to Winter Off-season) This sample plan for college tennis players has been designed to give college tennis coaches and strength
MASTERS ATHLETE 24-Week Half Distance Triathlon. Training Plan. Description Document. By David Glover, MSE, MS, CSCS. brought to you by:
MASTERS ATHLETE 24-Week Half Distance Triathlon Training Plan Description Document By David Glover, MSE, MS, CSCS brought to you by: Waiver of Liability What you are about to undertake is a fitness program.
TRAINING PROGRAM. 2016 Disney Princess 1/2 Marathon Logos. Beginning Runners (those who have been running consistently for less than 6 months)
2016 Disney Princess 1/2 Marathon Logos 2016 2016 TRAINING PROGRAM Beginning Runners (those who have been running consistently for less than 6 months) Thousands of beginning runners have finished half
University of Nevada Las Vegas 2015 Outdoor Track & Field COLLEGE/OPEN MEET INFORMATION
University of Nevada Las Vegas 2015 Outdoor Track & Field COLLEGE/OPEN MEET INFORMATION Please direct all meet communication to: JEBREH HARRIS Meet Director UNLV Track & Field Phone: 702-895-3985 Email:
Get Serious: A 12-Week Marathon Training Plan
Training: Race Training Get Serious: A 12-Week Marathon Training Plan Do the speedwork first and build endurance later? Is that any way to train for a marathon? Yes, say some of the world's best runners.
The Off-Season Football Speed Training Workout
The Off-Season Football Speed Training Workout By Bill Martens The Off-season Football Speed Training Workout By Bill Martens 2007 by Seattle Omniworks, Inc. All rights reserved. No part of this document
U11 Boys Black March 21st Monday 6:00-7:30 p.m. Damien Training Field 2 March 24th Thursday 4:30-6:00 p.m. Damien Training Field 2 March 28th Monday 6
U11 Boys Navy March 21st Monday 4:30-6:00 p.m. Damien Training Field 2 March 24th Thursday 6:00-7:30 p.m. Damien Training Field 2 March 28th Monday 4:30-6:00 p.m. Damien Training Field 2 March 31st Thursday
2016 JUNIOR GOLD CHAMPIONSHIPS EVENT SCHEDULE
2016 JUNIOR GOLD CHAMPIONSHIPS EVENT SCHEDULE Wyndham Indianapolis West 2544 Executive Drive Indianapolis, IN 46241 317-248-2481 Indiana State Fairgrounds 1202 East 38th Street Indianapolis, IN 46205 (317)
BEVERLEY 10K - 8 WEEK TRAINING PLAN
BEVERLEY 10K - 8 WEEK TRAINING PLAN for BEGINNERS & IMPROVERS (edited version of articles by Andy Tate, Beverley AC Chairman, previously published in the local press) INTRODUCTION Last year s Beverley
Sample Schedule FOUR-TEAM LEAGUE
Little League Regulation VII requires a league to play not less than two games per week and 12 games per team per season. The sample schedules on the following pages provide adequate games for the situations
TRAINING PROGRAM OVERVIEW
2016 TRAINING PROGRAM Experienced Runners (those who have been running for at least 6 months) GOAL: To Finish - 10K on 2/14/15 and Half Marathon on 2/15/15 This proven training program has led thousands
Run to the Top with Master Coach Arthur Lydiard
1 Run to the Top with Master Coach Arthur Lydiard By Garth Gilmour, Arthur s biographer and co-author for more than 40 years Lydiard s original marathon and half-marathon schedules, published in Run To
New Year Holiday Period Traffic Fatality Estimate, 2015-2016
New Year Holiday Period Traffic Fatality Estimate, 2015-2016 Prepared by Statistics Department National Safety Council December 2, 2015 Holiday period definition New Year's Day is January 1 and it is observed
SPORTS. 3G playing surface providing the arena to deliver growth
SPORTS 3G playing surface providing the arena to deliver growth Many sports clubs have seen the benefits that installing a new 3G sports pitch can bring these include a steady more reliable income, protection
TRAIN FOR YOUR FIRST TRI
The plan TRAIN FOR YOUR FIRST TRI THESE PLANS WILL TAKE YOU FROM ZERO TO TRIATHLON HERO IN THREE MONTHS Meet the expert Phil Mosley Coaching editor of Triathlon Plus, Mosley is an experienced coach and
DECEMBER 2015 PTAB Public Hearing Schedule
IPR 2015-00021 Tuesday, December 01, 2015 9:00 AM A ALEXANDRIA, VA 2013-003491 12422863 Tuesday, December 01, 2015 9:00 AM (MST) 14-133 DENVER, CO 2013-003763 11839384 Tuesday, December 01, 2015 9:00 AM
400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME. Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField
400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField Sprint Races-defined An acceleration to a maximal race velocity, followed
Pedometer Challenge 2014 Step by Step Guide for Team Captains
Pedometer Challenge 2014 Step by Step Guide for Team Captains 1 The Pedometer Challenge 2014 Do you want to win prizes, get more active and have fun with your work mates? Sign up to the Pedometer Challenge
KS2 Missing Digits Non-Calculator Level 3/4 Number of practice sheets: 9 MathSphere MathSphere www.mathsphere.co.uk
Booster Pages KS Missing Digits Non-Calculator Level /4 Number of practice sheets: MathSphere Booster: KS: Missing Digits /4 Non-Calculator Page Notes Techniques to be used in this work include working
THE MISSOURI GRAND PRIX
Information Amended 12/29/09 Meet: The 2010 Missouri Long Course Grand Prix at the University of Missouri Dates: February 12-15, 2010 Sanction: MV 10 11 TT Sanction: MV 10 12TT Venue: University of Missouri
How To Prepare For Speed Drills
FOOTBALL Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive
2016 USA Shooting Shotgun Olympic Trials Part II Tillar, Arkansas May 16-25, 2016 OFFICIAL PROGRAM
2016 USA Shooting Shotgun Olympic Trials Part II Tillar, Arkansas May 16-25, 2016 OFFICIAL PROGRAM CONDUCTED BY USA Shooting Competitions Division 1 Olympic Plaza Colorado Springs, CO 80909 Telephone:
Making Test Sets Meaningful. Presented by Michael M. Murray, Program Director/Senior Coach; Victor Swim Club, Western NY State, Niagara LSC.
Making Test Sets Meaningful Presented by Michael M. Murray, Program Director/Senior Coach; Victor Swim Club, Western NY State, Niagara LSC. Swimming Background: Swam for Jeff Maxwell @ Adirondack Bluefins
RUN YOUR BEST EVER 70.3
TRAININGZONE Peak performance RUN YOUR BEST EVER 70.3 SMASHING YOUR PB OR JUST SURVIVING YOUR FIRST HALF-IM FOLLOW OUR PERFECT PLANS Meet the expert Doug Hall Doug coaches novices and top-level age-groupers.
Basic Training Methodology. Editors: Thor S. Nilsen (NOR), Ted Daigneault (CAN), Matt Smith (USA)
4 Basic Training Methodology Editors: Thor S. Nilsen (NOR), Ted Daigneault (CAN), Matt Smith (USA) 58 4. BASIC TRAINING METHODOLOGY 1.0 INTRODUCTION The role of the coach in the development of athletic
FSU WOMEN'S SOCCER FITNESS & CONDITIONING PROGRAM
Department of Athletics FSU Cordts PE Center Frostburg, MD 21532 Voice: 301-687-4462 Fax: 301-687-4780 FrostburgSports.com FSU WOMEN'S SOCCER FITNESS & CONDITIONING PROGRAM You will get out of your college
Multiplying Decimals Word Problems
M. Phillips-13 front to back Name: Date: Multiplying Decimals Word Problems Identify the choice that best completes the statement or answers the question. 1) Benjamin bought 12 goldfish. Each goldfish
EMPLOYMENT APPLICATION {PLEASE Print Clearly}
Date Received: Next Step: EMPLOYMENT APPLICATION {PLEASE Print Clearly} Date: Position applied for: Personal Information Legal Name: First Last Middle Initial Address: Street City State Zip code How long
Graphs and charts - quiz
Level A 1. In a tally chart, what number does this represent? A) 2 B) 4 C) 8 D) 10 2. In a pictogram if represents 2 people, then how many people do these symbols represent? A) 3 people B) 5 people C)
LearnToRun10K Program
LearnToRun10K Program So you ve decided you d like to LearnToRun10K! If you ve never run before, or if you ve not done any running for 3 months or longer, then this is the program for you! You ll notice
Dryland Training - 5-18 years old Palo Alto Stanford Aquatics. Coach Scott Shea
Dryland Training - 5-18 years old Palo Alto Stanford Aquatics Coach Scott Shea Choosing your Dryland Identify your dryland needs - 4 Step Plan Acknowledge your strengths and weaknesses Define your time
ROYAL NAVY FITNESS PROGRAMME PREPARATION AND TRAINING SCHEDULES FOR YOUR CAREER IN THE ROYAL NAVY
ROYAL NAVY FITNESS PROGRAMME PREPARATION AND TRAINING SCHEDULES FOR YOUR CAREER IN THE ROYAL NAVY CITIUS, ALTIUS, FORTUIS Olympic motto: Swifter, Higher, Stronger ROYAL NAVY FITNESS PROGRAMME Now that
WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL
WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around