Time Type Title/Description of Activity…. (I – individual, P – pairs) Date complete
ALU Task Description/Expectation
5

mins

 

 

ALU: Participation in Track Meets based on your commitment and ability J

Review all track meet dates and enter into your calendar. Inform your parents/guardians as well. Be sure you have transportation scheduled.

 
20

mins

Required

Practice

I

Track Goals Letter: Write a one-page letter to Nehr, Palmgren, Hafliger OR Gartland describing your track goals for this season. Be sure to include your timing goals as well as other personal training aspirations.

 

 
 
Running (to be completed at least 6 days while on break)
40 mins

per day

Choice

Practice

I or P

1.     If you plan to be a sprinter: Warm up with a 3 minute power walk.

Then, run for 3 mins, walk for 1 min.  Do this 7 times (28 minutes total)J 

Cool down with a 3 minute stroll.

 

OR

 

 

 

If you plan to be a distance runner: Warm up with a 3 minute power walk.

Then, run for 5 min, walk 30 seconds.  Do this 6 times (33 minutes total)J

Cool down with a 3 minute stroll.
 

Dates:

At least 6

1.

 

2.

 

3.

 

4.

 

5.

 

6.

5

mins

Optional:

Learning

 Watch Five exercises to do before every run to review stretches to do before you run. Incorporate these into your daily routine.  
5

mins

Optional:

Learning

Watch The 5 best static stretches to review the best ways to stretch after a run. Incorporate these into your daily routine.  
10

mins

Optional:

Learning

Watch Find Your Greatness .  Enjoy J  
    Conditioning (each exercise to be completed at least 4 times while on break)  
10

mins

Required

Practice

I/P

Using the links below, preview each activity BEFORE attempting them at home. Do each exercise at least 4xs while on break.

1.     Lunge: do 3 sets of 10 reps. (30 total on each leg.)

lunges

2.     Superman: do 10 reps on each side

Superman

3.     Plank: hold for 60 seconds (if possible) rest for 1 min, repeat

planks

4.     Squat: do 3 sets of 10 reps

squats

5.     Push Ups: do 3 sets of 10 reps

push ups

Dates

At least 4

 

1.

 

2.

 

3.

 

4

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