Off-Season Training
NDSU Winter Camps and Clinics : Training Sessions for Pole Vault/ Long and Triple Jump/ High Jump/ Sprints and Hurdles
Indoor Track Meet Opportunities - click here for registration
12/10 @ Bethel
12/17 @ UMN
1/7 @ UMN
1/28 @ UMN
2/4 @ Bethel
2/18 @ Bethel
2/25 @ UMN
3/10 @ UMN (USATF MN Championships)
*Sprint, Hurdle, Distance, Jumps, Pole Vault, Throws
$35 single session/$175 for all sessions
Sat., Jan. 6, 10:00 noon-12:00pm
Sat., Jan. 13, 11:00am-1:00pm
Sat., Jan. 20 8:00-10:00am
Sat., Jan. 27, 8:00-10:00am
Sat., Feb. 3, 8:00-10:00am
Fri., Feb. 9, 7:00-9:00pm
Sat., Feb. 17, 8:00-10:00am
GROUP A
Athlete Type: 300H/ 400 & 800Track Specialists (Soccer Players/Mid-Distance Sprinters)
Goal: develop a fitness level for 300H/ 400 to 800 track distance events
Notes:
1) Mileage Goal = 180+ miles
2) Prescribed/Guided Mid-Distance Sprint Workouts
3) Weight Training is the MAJORITY of Winter Preparation (3 days per week)
4) 2 Distance type workouts per week (2 to 5 miles)
5) 2 Sprint Focused Training Sessions per Week ex/ 200 repeats
6) Group will NOT be running 1600 & 3200 in Varsity events
Healthy/Balanced 3 Month Pre-Season Mileage Structure:
December
Week #1 – 10 miles
Week #2 – 12 miles
Week #3 – 14 miles
Week #4 - 13
January
Week # 5 – 15
Week # 6 – 17
Week # 7 – 15
Week # 8 – 17
February
Week # 9 – 20
Week # 10 – 15
Week # 11 – 20
Week # 12 – 22
Week #13 – IN SEASON Team Practice Begins
Typical Week:
Sun – Off
Mon – Sprint Technique Session ex/ 400 Repeats
Tues – Recovery/Conversation Pace Run : 2/3 miles
Wed – Cross Training Day
Thurs – Sprint Technique Session
Fri – Recovery/Conversation Pace Run 2/3 miles w/ strides
Sat – Cross Training & Short Repeats ex/ 40’s
**HUGE emphasis on Strength Training 3 days per week
Group B
Athlete Type: 800 & 1600 Track Specialists (XC Athletes/Mid-Distance)
Goal: develop a fitness level and mileage base for ALL Distance events
Notes:
1) Mileage Goal = 300+ miles (25+ miles per week)
2) Prescribed/Guided Mid-Distance Sprint Workouts
3) Weight Training is a MUST (at least 2 days per week)
4) 3 Distance Focused Events per Week (4 to 5 miles)
5) 1 Sprint Focused Training Sessions per Week ex/ 200 repeats
Healthy/Balanced 3 Month Pre-Season Mileage Structure:
Week #1 – 20 miles
Week #2 – 22 miles
Week #3 – 24 miles
Week #4 - 23
Week # 5 – 25
Week # 6 – 27
Week # 7 – 25
Week # 8 – 27
Week # 9 – 30
Week # 10 – 25
Week # 11 – 30
Week # 12 – 32
Week #13 – IN SEASON Team Practice Begins
Typical Week:
Sun – Off
Mon – Long Run
Tues – Recovery/Conversation Pace Run
Wed – Speed Technique Day (ex/ Long Hill Repeats)
Thus – Cross Training Day
Fri – Tempo Run
Sat – Long Run
**Strength Training 2/3 days per week
Group C
Athlete Type: 1600 & 3200 Track Specialists (Varsity XC Athletes/Distance)
Goal: develop a fitness level and larger mileage base for ALL Distance events
Notes:
1) Mileage Goal = 400+ miles (35+ miles per week)
2) Varsity Level Distance Athletes (XC/1600/3200)
3) Weight Training is a MUST (at least 2 days per week)
4) 5 Distance Focused Training Session per Week
Healthy/Balanced 3 Month Pre-Season Mileage Structure:
Week #1 – 30 miles
Week #2 – 33 miles
Week #3 – 35 miles
Week #4 - 32
Week # 5 – 35
Week # 6 – 37
Week # 7 – 33
Week # 8 – 36
Week # 9 – 38
Week # 10 – 34
Week # 11 – 37
Week # 12 – 40
Week #13 – IN SEASON Team Practice Begins
Typical Week:
Sun – Off
Mon – Long Run
Tues – Recovery/Conversation Pace Run
Wed – Speed Technique Day (ex/ Long Hill Repeats)
Thurs – Cross Training Day
Fri – Tempo Run
Sat – Long Run
**Strength Training 2/3 days per week
Group D
Athlete Type: Advanced Middle School, Junior Varsity, & Developing Distance Athletes
Goal: develop a fitness level to prepare for the upcoming track season in order to prevent injury and reach personal goals (get yourself into shape)
Notes:
1) Mileage Goal = 100 to 200 miles
2) Weight Training and Body Core Development is Key
3) 3 to 4 Workouts per week
4) Big Focus on simply trying to get in basic shape and implementing a variety of cross-training opportunities throughout the winter months
5) Winter is a tough season to train, so finding a “training buddy” is important to keep motivated
6) It is suggested that you seek out Coach Anderson at the HS weight room to see about any and all lifting/training opportunities
Healthy/Balanced 3 Month Pre-Season Mileage Structure:
December
Week #1 – 7 miles
Week #2 – 9 miles
Week #3 – 11 miles
Week #4 - 8
January
Week # 5 – 10
Week # 6 – 12
Week # 7 – 10
Week # 8 – 11
February
Week # 9 – 13
Week # 10 – 11
Week # 11 – 13
Week # 12 – 15
Week #13 – March 13th IN Season Team Practice Begins
Typical Week:
Sun – Off
Mon – Long Run
Tues – Recovery/Conversation Pace Run
Wed – Off
Thurs – Cross Training Day
Fri – Recovery/Conversation Pace Run w/ Sprint Repeats
Sat – Choice Day
Off season training(Distance)