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    Samantha B

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    Joshua Quintal
    Samantha B. has created a 2021 pre-season track training plan with the goals of getting faster, beating Kallia, and getting noticed by colleges. Her weekly plan includes warm-up exercises followed by intervals incorporating sprints, power skips on hills, and longer runs at varying paces and distances, with rest periods between sets and exercises. She trains 6 days a week with one day of active recovery through on/off runs.

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    Samantha B

    Uploaded by

    Joshua Quintal
    34 views1 page
    Samantha B. has created a 2021 pre-season track training plan with the goals of getting faster, beating Kallia, and getting noticed by colleges. Her weekly plan includes warm-up exercises followed by intervals incorporating sprints, power skips on hills, and longer runs at varying paces and distances, with rest periods between sets and exercises. She trains 6 days a week with one day of active recovery through on/off runs.

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    Track Workouts Week of Feb 21-28, 2021

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    Samantha B. has created a 2021 pre-season track training plan with the goals of getting faster, beating Kallia, and getting noticed by colleges. Her weekly plan includes warm-up exercises followed by intervals incorporating sprints, power skips on hills, and longer runs at varying paces and distances, with rest periods between sets and exercises. She trains 6 days a week with one day of active recovery through on/off runs.

    Copyright:

    © All Rights Reserved
    Flag for inappropriate content
    34 views1 page

    Samantha B

    Uploaded by

    Joshua Quintal
    Samantha B. has created a 2021 pre-season track training plan with the goals of getting faster, beating Kallia, and getting noticed by colleges. Her weekly plan includes warm-up exercises followed by intervals incorporating sprints, power skips on hills, and longer runs at varying paces and distances, with rest periods between sets and exercises. She trains 6 days a week with one day of active recovery through on/off runs.

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    © All Rights Reserved
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    Samantha B.

    2021 Pre-Season Track


    Goals: Get Faster, Beat Kallia, Get Noticed by Colleges

    Week of Feb 22-28

    Monday -Warm up (15 sec stride, 1 min jog, 15 sec stride, etc until you have done 4 strides)
    -4x10m Very Fast High Knees, 4x10m Very Fast Butt Kicks
    -5x20m, 5x30m, 4x40m (full rest between everything, all at 85-90% effort)
    -4x10m Sprints at 100% with only 15 seconds rest between

    Tuesday -Warm up (15 sec stride, 1 min jog, 15 sec stride, etc until you have done 4 strides)
    -4x10m Very Fast High Knees, 4x10m Very Fast Butt Kicks
    -9x40 Power Skips on the 3 hills in park (Full Rest between, 3 sets on each of the 3
    hills)
    -2x30m Sprints at 100% with Full Rest between

    Wed. -Warm up (15 sec stride, 1 min jog, 15 sec stride, etc until you have done 4 strides)
    -4x10m Very Fast High Knees, 4x10m Very Fast Butt Kicks
    -2x150m, 1x200m, 1x250m

    Thursday-Warm up (15 sec stride, 1 min jog, 15 sec stride, etc until you have done 4 strides)
    -4x10m Very Fast High Knees, 4x10m Very Fast Butt Kicks
    -9x40 Power Skips on the 3 hills in park (Full Rest between, 3 sets on each of the 3
    hills)
    -2x30m Sprints at 100% with Full Rest between

    Friday -Warm up (15 sec stride, 1 min jog, 15 sec stride, etc until you have done 4 strides)
    -4x10m Very Fast High Knees, 4x10m Very Fast Butt Kicks
    -8x80m where 20m is Very Fast High Knees, 40m is 90% of Sprint Speed, 20m is
    Stride (full rest between each 80m)
    -4x10m Sprints at 100% with only 15 seconds rest between

    Saturday -Warm up (15 sec stride, 1 min jog, 15 sec stride, etc until you have done 4 strides)
    -4x10m Very Fast High Knees, 4x10m Very Fast Butt Kicks
    - 10x80m Strides

    Sunday -Warm up (15 sec stride, 1 min jog, 15 sec stride, etc until you have done 4 strides)
    -4x10m Very Fast High Knees, 4x10m Very Fast Butt Kicks
    -1x2min on/off run, 2min rest, 1x3min on/off run, 2min rest, 1x4min on/off run,
    2min rest, 1x3min on/off run, 2min rest, 1x2min on/off run (On/Off Runs are 10
    seconds 95% Sprint, 20 seconds Jog, 10 seconds 95% Sprint, etc.)

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