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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 1. Stretch, 1 lap warm up, 2) Run 1 mile 2. 1x400, 3) 2x200
August 7 6:05am Speed/Strength 1. Stretch 2x 150s, 2x 50s 2. 1x 800 meter
August 14 6:05am Speed/Strength 1. Stretch and 1 lap jog 2. 2x - 150m runs @ 80-85% effort with a recovery time 5 min walk to next 200 start 3. 1600 run (5:30 mins or less), 2x100,s
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