Requirements

Track - Cones

Team Warmup (10 Minutes)

Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles

Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run

Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves

Build-Ups: 3 x 80m – 60%, 80%, 80%

Long Distance Drills (40 Minutes)

Pyramids Drill (15 Minutes)

Purpose:   Builds endurance.

Setup:   Mark off the following intervals: 100 meters, 150 meters and then 200 meters.

How It Works:

1.  Runner starts off running for 100m, and then he or she rests for 10 seconds.

2. Then they start running again, for 150m, and then they take a 15 second rest.

3. Then the runner does the last 200m and then rests for 20 seconds.

4. At this point (the top of the pyramid), the runner runs again for 200m, but then only rests for 15 seconds, then they run 150m.

5. Then the runner rests for 10 seconds and runs the final 100m.

6. Repeat the drill twice – with a 4 to 5 minute rest in between.

Coaching Tips: 

Long distance runners should be running “tall” – that means running with good posture. They should be upright with a small forward lean.

Distance & Sprint Drill (15 Minutes)

Purpose:  Helps runner develop an end-of-therace burst.

Setup:  You will need an open track for the runner to run a specific distance – depending on what event they are working on.

How It Works:

1.  Once the runner reaches the final 50 to 100m (depending on the length of the race), they need to increase their acceleration for that final stretch.

2.  It is important for the runner to finish the race strong, and not lag behind.

Coaching Tips: 

Chart the final 50 or 100m time of the distance runners over the course of the season using this drill. A steady decrease in the final distance times will indicate that the runner is making the right progress with their training.
Remember, this drill is meant to help the runner learn to keep just a little boost in reserve for the final 50 to 100 meters – so make sure to stress the importance of “leaving a little something in the tank” for the finish.
Note: Runners should not be holding too much in reserve to the point it detrimentally affects their overall event time. They should be running at their regular pace, and then kick it into another gear.

Run Jog Jump Drill (10 Minutes)

Purpose:  Builds endurance and explosive power in the legs.

Setup:  You need an open track and a 50m open area.

How It Works:

1.  Athlete runs 400m and then does a 100m recovery jog.

2. Repeat this combination eight times.

3. Then do three sets of broad jumps over a 50m area.

Coaching Tips: 

The broad jump part of this drill should train the runner’s legs to work when they are tired. It should also build explosive power that is needed when running long distance track events. Make sure runners stay focused during this part of the drill and don’t let fatigue keep them from taking maximum jumps.

Team Cooldown (10 Minutes)

Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (5 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves

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