Author: Owner

WDHS Men’s Track and Field
September 2013
PREPARE TO BECOME A CHAMPION

Sun	Mon	Tue	Wed	Thu	Fri	Sat
1	2	3	4	5	6	7
8	9 / Acceleration / 8 x 30 meters – / 3-minute recovery	10 / Speed Training / 5 x 50 meters – / 3-minute recovery	11	12 / Resistance Runs / Hills: 10 x 30 meters- 3-minute recovery	13 / Endurance Training / 6 x 100 meter –50% speed, build up 10% per 20 meters- walk back recovery	14
15	16 / Acceleration / 6 x 20 meters – 4 minute recovery / 6 x 30 meters – 3 minute recovery	17 / Speed Training / 4 x 60 meters – 3-minute recovery	18	19 / Resistance Runs / Hills: 8 x 40 meters – 4-minute recovery	20 / Endurance Training / 5 x 100 meter 50% speed, build up 10% per 20 meters- walk back recovery	21
22	23 / Acceleration / 10 x 30 meters- 5 minute recovery	24 / Speed Training / 5 x 50 meters – 3-minute recovery	25	26 / Resistance Runs Sled Pulls: 10 x 20 meters – 3-minute recovery	27 / Endurance Training / 12 x 80 meters — 50% speed, build up 10% per 10 meters- walk back recovery	28
29	30

WDHS Men’s Track and Field
October 2013
PREPARE TO BECOME A CHAMPION

Sun	Mon	Tue	Wed	Thu	Fri	Sat
	Acceleration / 4 x 30 meters – 5 minute recovery / 4 x 20m – 4 minute recovery / 6 x 10m – 3 minute recovery	1 / Speed Training / 6 x 60 meters – 4-minute recovery	2	3 / Resistance Runs / Sled Pulls: 15 x 15 meters – 4-minute recovery	4 / Endurance Training / 6 x 100 meters — 50% speed, build up 10% per 10 meters- walk back recovery	5
6	7 / Acceleration / 4 x 20 meters – 3 minute recovery / 20 x 10 meters – 3-minute recovery	8 / Speed Training Acceleration-sprint-float-sprint (100 meters) / 50 meter acceleration to 10 meters sprint at 100%- 30 meter float at 80%-10 meter sprint at 100% / 3 x 100 meter – 6 minute recovery	9	10 / Resistance Runs / Hills: 5 x 50 meters – 3-minute recovery	11 / Endurance Training / 8 x 100 meters –50% speed, build up 10% per 10 meters- walk back recovery	12
13	14 / Acceleration / 4 x 30 meters – 3 minute recovery / 10x 20 meters- 3 minute recovery	15 / Speed Training Acceleration-sprint-float-sprint (100 meters) / 50 meter acceleration to 10 meters sprint at 100%- 30 meter float at 80%-10 meter sprint at 100% / 4 x 100 meters- 8-minute recovery	16	17 / Resistance Runs / Hills: 5 x 50 meters – 3-minute recovery	18 / Endurance Training / 8 x 100 meters — 50% speed, build up 10% per 10 meters- walk back recovery	19
20	21	22	23	24	25	26
27	28	29	30	31