LCC Track Training
Location Grayslake North High School Track
Summer Track Mid Distance Training
| Date | Time | Workout Type | Breakout |
|---|---|---|---|
| June 29 | 6:05am | Speed Workout | 1. Stretch and 2 lap jog 2. 4x - 45 second runs @ 80-85% effort with a recovery time of 3-5 min 3. 2 lap warm down4. 3x Bench press sets, 60 arm curls |
| July 3 | 6:05am | Speed/Distance | 1. Stretch and 1 lap jog 2. 4x - 150m runs @ 80-85% effort with a recovery time 5 min walk to next 200 start3. 1600 job (5:50 mins or less) |
| July 6 | 6:05am | Speed Workout | 1. Stretch and 3 lap jog 2. 4x - 100m runs @ 80-85% effort with a recovery time 5 min walk to next 100 start3. 2x 400m job (1:06 mins or less)4. 2 lap warm down5. 3x Bench press sets, 60 arm curls |
| July 8 | 6:05am | Speed Workout | 1. Stretch and 1 lap jog 2. 4x - 150m runs @ 80-85% effort with a recovery time 5 min walk to next 200 start3. 1600 job (5:50 mins or less) |
| July 14 | 6:05am | Speed Workout | 1. Stretch and 1 lap jog 2. 4x - Indian laps - 100 on 100 off (2:50 min/lap targets) Total 10 mins. Recovery time 5 min 3. 1600 job (5:50 mins or less) First lap 1:10 |
| July 16 | 6:05am | Speed/Distance | 1. Stretch 2x 150s, 2x 50s 2. 1x 800 meter |
| July 21 | 6:05am | Distance/ Strength | Results: 1600 time/ 5:27 2. 400 59 secs, 200 27 secs |
| August 7 | 6:05am | Speed/Strength | Results: 150/24 secs 800 meters 2:12 |
| August 14 | 6:05am | Speed/Strength | Results: 1600 5:20, 100 14.5 secs |
| August 21 | 6:05am | Distance/ Strength | 1. Stretch run 2 miles 2. 3x Bench press sets, 60 arm curls, 40 push ups |
Winter TrackTraining
| Date | Time | Workout Type | Breakout |
|---|---|---|---|
| October 9 | 8:30am | Speed Workout | 1. Stretch and 2 lap jog2. 4x - 45 second runs @ 80-85% effort with a recovery time of 3-5 min 3. 2 lap warm down4. 3x Bench press sets, 60 arm curls |
| October 16 | 8:30am | Distance | 1. Stretch and 1 lap jog2. 4x - 150m runs @ 80-85% effort with a recovery time 5 min walk to next 200 start3. 1600 job (5:50 mins or less) |
| October 23 | 8:30am | Speed Workout | 1. Stretch and 3 lap jog2. 4x - 100m runs @ 80-85% effort with a recovery time 5 min walk to next 100 start3. 2x 400m job (1:06 mins or less)4. 2 lap warm down5. 3x Bench press sets, 60 arm curls |
| October 30 | 8:30am | Speed Workout | 1. Stretch and 1 lap jog2. 4x - 150m runs @ 80-85% effort with a recovery time 5 min walk to next 200 start3. 1600 job (5:50 mins or less) |
| November 6 | 8:30am | Distance/ Strength | 1. AM run 3 miles2. 3x Bench press sets, 60 arm curls |
| November 7 | 8:30am | Speed Workout | 1. Stretch and 1 lap jog2. 4x - Indian laps - 100 on 100 off (2:50 min/lap targets) Total 10 mins. Recovery time 5 min 3. 1600 job (5:50 mins or less) First lap 1:10 |
| November 13 | 8:30am | Distance/ Strength | 1. AM run 3 miles2. 3x Bench press sets, 60 arm curls, 40 push ups |
| November 14 | 8:30am | Distance/ Strength | 1. AM run 3 miles2. 3x Bench press sets, 60 arm curls, 40 push ups |
| November 20 | 8:30am | Speed/Strength | 1. Stretch and 2 lap jog warm up2. 2x 400m runs @ 80-85% effort (1:10/1:15 min target) recovery time 10 mins (walk a lap)3. 4x 200m runs4. 3x Bench press sets, 60 arm curls |
| December 4 | 8:30am | Speed/Strength | 1. Stretch and 2 lap jog warm up2. 2x 400m runs @ 80-85% effort (1:10/1:15 min target) recovery time 10 mins (walk a lap)3. 4x 200m runs4. 3x Bench press sets, 60 arm curls |
| December 11 | 8:30am | Distance/ Strength | 1. AM run 3 miles2. 3x Bench press sets, 60 arm curls, 40 push ups |