Attention Newbies to Track!
If you are not currently in shape you will want to come to the first day of practice ready to go. If you start the season in shape you will:
So.......if you are not in shape and you are new to track you can follow the work out plan shown below to help you get there. It is a six week program, but you can condense it if you have less time.
Pre-season Workout for Indoor Track 2018 - 2019
This work out is designed for those athletes that did not participate in a fall sport or for those athletes that need to prepare for the upcoming season.
IMPORTANT
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Disclaimer: This routine is provided to you by a non-professional as a general guideline for conditioning prior to starting Track. It is provided in good faith and assumes that you are in average health and condition prior to starting. Please review the routine with a parent for approval prior to starting.
If you are not currently in shape you will want to come to the first day of practice ready to go. If you start the season in shape you will:
- lessen the chances for injury
- be more competitive faster
- keep up with the ladies who are in shape
- have more fun.
So.......if you are not in shape and you are new to track you can follow the work out plan shown below to help you get there. It is a six week program, but you can condense it if you have less time.
Pre-season Workout for Indoor Track 2018 - 2019
This work out is designed for those athletes that did not participate in a fall sport or for those athletes that need to prepare for the upcoming season.
IMPORTANT
- Please do the outside walking and running in a safe area. It is a very good idea to do this routine with a friend for sake of safety and fun.
- You will need good quality running shoes before starting. Please go to a specialty running shoe store like Sound Runner or Run In (email me for more info) to be professionally fitted. Plan to spend $60 - $90 for good shoes. They will last approx. 2 seasons (i.e. Indoor and Outdoor). They will help prevent injury. Please resist the temptation to buy “cool” looking, poor performing shoes like Nike Shox.
- You might feel sore when you begin. Please be aware of the difference between soreness and injury. Soreness is usually a dull pain that will often go away overnight. Injury is more a pronounced, sharper pain that lingers. Do not continue this routine if the pain is sharp, pronounced, and lingers. Seek help.
- Be sure to drink enough water. 6-8 glasses daily are recommended
- Eat a healthy diet so your body can recover from the daily training. Taking a good quality supplement is also helpful. Email me for more info if needed.
- This routine is designed to take you gradually from a state of little physical activity to a state of being able to run at the first day of practice. It is a gradual increase in output so that your body will acclimate to the workload.
- The weight/strength/yoga routine is very important to make your body stronger for running. It will help prevent injuries, will help your form when you tire, and improve overall performance. It is just as important as the running/walking routine.
- Do not hesitate to contact me if you have questions (ask your parents for permission first).
- If your parents have questions please have them contact me by email or at 349-8248; [email protected]
Week 1
- Mon/Wed/Friday
- Walk at fast pace for 25 – 30 minutes
- Stretch – do not stretch unless your muscles are warm and have been active first; remember to stretch slowly; hold for 6 seconds
- Tues/Thurs/Sat
- Walk fast for 10 minutes
- Do weight/strength/yoga routine
- Stretch
- Sunday: rest
Week 2
- Mon/Wed/Friday
- Walk at fast pace for 25 – 30 minutes
- Stretch
- Tues/Thurs/Sat
- Walk fast for 10 minutes
- Do weight/strength/yoga routine
- Stretch
- Sunday: rest
Week 3
- Mon/Wed/Friday
- Walk 5 minutes and then run easy 5 minutes for 30 minutes total
- Stretch
- Tues/Thurs/Sat
- Walk fast for 20 minutes
- Do weight/strength/yoga routine
- Stretch
- Sunday: rest
Week 4
- Mon/Wed/Friday
- Walk 5 minutes and then run easy 5 minutes for 30 minutes
- Stretch
- Tues/Thurs/Sat
- Walk fast for 20 minutes
- Do weight/strength/yoga routine
- Stretch
- Sunday: rest
Week 5
- Mon/Wed/Friday
- Walk 5 minutes/run easy 10 minutes for 30 minutes
- Stretch
- Tues/Thurs/Sat
- Run easy for 10 minutes
- Do weight/strength/yoga routine
- Stretch
- Sunday: rest
Week 6
- Mon/Wed/Friday
- Run easy for 20 minutes
- Stretch
- Tues/Thurs/Sat
- Run easy for 10 minutes
- Do weight/strength/yoga routine
- Stretch
- Sunday: rest
Week 7
- Practice begins; good work getting here! Good Luck in the Indoor Track Season!
Disclaimer: This routine is provided to you by a non-professional as a general guideline for conditioning prior to starting Track. It is provided in good faith and assumes that you are in average health and condition prior to starting. Please review the routine with a parent for approval prior to starting.