Track & Field
Weekly Update April 14-21
Thank you to everyone who helped make the Otter Invite a success. We had many season and personal best times, distances and heights, even in the cold. We have a location change and possibly a date change to our meet this week. We will be traveling to Park Rapids instead of Cold Spring. There is a possibility that the meet will be moved to Thursday for a better chance at nice weather. As of now we plan for Tuesday, and watch your remind messages closely this week.
Monday:
Sprinters/ Jumpers-
WU, Drills, Field Events, Relay Handoffs, Block work, Cooldown
Lift -Dynamic Upper Body
Distance-
Core/ Drills, Handoffs, 8X60s, 2-4 miles easy with
2X3 minute tempos; 400m runners practice starts out of blocks
Lift upper
Tuesday: Meet day at Park Rapids
Out of class at 11:45. Buses leave at 12:00.
We will do a quick team picture for each team to be a part of the yearbook.
3:00 Field Events
Boys Long Jump-Triple Jump to follow
Girls Long Jump-Triple Jump to follow
Girls High Jump-Boys to follow
Girls Discus-Boys to follow- 4 throws no finals
Boys Shot Put-Girls to follow -4 throws no finals
Boys Pole Vault-Girls to follow
3:30 Track Events
4x800
100/110 Hurdles
100
4x200
1600
4x100
400
300 Hurdles
800
200
3200
4x400
Wednesday:
Sprinters/ Jumpers-
WU , Hurdle Drills, Event Work- , Fill in / Try events. We need kids to hurdle, triple jump, pole vault.
Lift- Dynamic Lower
Distance-
Core/ Drills
Crossfit/6-8 striders
3-6 miles easy with
3X3 minute tempos
Lift upper
Thursday:
Sprinters/ Jumpers-
Speed Endurance- 3x150m, 4x100m, 5x60m @90-100%
Lift- Total Body( If not practicing on Friday)
Distance-
1 mile warmup
1X400 at 30 sec above 800
3 sets broken 400s, Fast
(100-200-100 – alternate location of 200); rest 15s between 100/200; rest 2 min between sets
4X400 at 800 race pace, 2 person teams
1 mile cool down
Friday: No School
Sprinters/ Jumpers-
Speed Development- 4x40m, 3x50m,3x60m, 1x100m
Lift- Total Body
Distance-
3-5 mile fartlek run – alternate easy/tempo every 2 minutes
Lift whole body
Weekend Assignment:
Distance-
Sa: Long Run - 6-8 miles easy pace
Su: Rest
Monday 4/21: No School- 4pm We need to get practice before a meet, getting this on the radar. We would also sign up for events too.
Sprinters/ Jumpers-
WU, Drills, Field Events, Relay Handoffs, Block work, Cooldown
Lift Dynamic Upper Body
Distance-
Core/ Drills, Handoffs, 8X60s, 2-4 miles easy with
2X3 minute tempos; 400m runners practice starts out of blocks
Lift upper
Please feel free to contact us with any questions.
Niki Welde nwelde@fergusotters.org Cell 218-736-4825
Derek Meyer dmeyer@fergusotters.org Cell 701-388-3656
