Site Updated
June 03, 2008

Track and Field 2007

The track season will be upon us very soon. The following are some pre-season conditioning tips I would like to offer you.

First and foremost, all pre conditioning should have parental approval and medical clearance. A well balanced diet and plenty of rest are highly recommended in order for you to achieve maximum potential.

1)      Pre conditioning is not an all out race, you are not out to break or make records. It is primarily a combination of light stretching and relatively easy jogging.

2)      Start off with a light jog (warm up) for approximately 4-5 minutes. This amount of time will cover approximately 600 meters ( 1 and ½ lap ).

3)      This should be followed with approximately 15-20 minutes of stretching. Focus on your quadriceps, hamstrings, and calves. Do not bounce but slowly stretch these areas. Don’t go past your comfort zone. Stretching your upper body is equally essential. It is important that you stretch out your entire body so that you will have full rangement and avoid injury.

4)      Light drills should follow after stretching. Some traditional drills you might want to do are crossovers, high knees, light sprint build ups and lunges. These should cover an area approximately 40-50 meters. Do not continue with these drills if you have any problem areas such as back or knees.

5)      After stretching, jog approximately 10 minutes at a park or trail. Don’t jog on pavement. For those of you just starting, you will have run about 1 and ½ miles (mark your distance). Don’t run alone, always run with a partner or group. In doing so you can keep each other accountable.  

6)      This is warm down period where you walk/jog about 3 minutes. This concludes your first day of pre conditioning. This should be done 3 times your first week ( Mon,Wed, Fri.) Have a days rest in between.  

Repeat these steps week 2.                                                                                                                                                                                                                   

Week 3 and 4 same routine only step number 5 should be ran at a faster pace. A good example of this would be if you ran 1 and ½ mile in 10 minutes, press to do it in 9 minutes.

Cooler weather is headed our way so please dress appropriately. Always have water available.

If you are injured, recovering from injury or you’re ill, wait till you are fully recovered before you begin pre conditioning.

Running can be fun. It keeps you physically fit and mentally sharp.

Coach Sandoval

cvcoachsandoval@yahoo.com

Clayton Valley High School Distance Running Program

The first 3-5 weeks we will be working on building your aerobic base, which means your body will get used to running and mileage.  We will also focus on drills to improve your running efficiency and weights to build endurance with your muscles.

The following is a day-to-day program to follow to begin your pre-conditioning for track.  Follow the day’s recommendations in the order they are listed, starting with Day 1.  I will talk with each of you regarding your running history when we meet so that you can be started at the correct level for your fitness.  The program listed below is if you have done little or no running in the past month or so.  If you have been running regularly, keep to your mileage and add the weights and strides.

I look forward to meeting all of you on Tuesday, January 16^th at 3:00 pm.  If you have any questions, please email me at dosteen1@yahoo.com, or call me on my cell phone at 601-466-9650.  Happy running!

(B) = Boys

(G) = Girls

Strides: 100 meters in length on a flat, soft (such as grass, gravel, or a track) surface at about 80-85% effort.  DO NOT sprint these at 100%.  The goal of strides is to work on your form and get your legs moving faster than you do in your longer runs.

Weights: Continue with an endurance weight lifting program if you are on one.  If you do not have access to weights, or are uncertain as to what to do, DO NOT start, you will learn when practice begins.  You can always do sets of sit-ups and push-ups on your own without a gym.

Day 1:  (B) 30 minutes run, steady pace, 6 x strides

            (G) 25 minutes run, steady pace, 6 x strides

Day 2: (B) 30 minutes run, easy pace, weights

            (G) 25 minutes run, easy pace, weights

Day 3: (B) 40 minutes run, steady pace, 8 x strides

            (G) 35 minutes run, steady pace, 8 x strides

Day 4: (B) 30 minutes run, easy pace, weights

            (G) 30 minutes run, easy pace, weights

Day 5: (B) 20 minutes steady run; 14 x strides; 10 minutes easy run

            (G) 20 minutes steady run; 14 x strides; 5 minutes easy run

Day 6: Rest

Day 7: (B) 40 minutes run, steady pace, 12 x strides

            (G) 35 minutes run, steady pace, 12 x strides

Day 8: (B) 30 minutes run, easy pace, weights

            (G) 30 minutes run, easy pace, weights

Day 9:  (B) 45 minutes run, steady pace, 10 x strides