Workouts-

Refer to www.Nextleveltrack.com to see the warm-up and the videos.

Sprints/Jumps

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday


21
22
First Day of Practice!
4x200 M +
Stairs
23
Mechanics
10xfield strides
24
1 Mile Breakdown

25
300 M time trials *spikes
26
27
28
6x200 m Hills
Weight

Plyometric Circuit
2
300, 200, 150, 100, 50
Weights
3
Handoff Blocks
4
Alumni
Meet
(3-4 events)
5
6
7
3-4x300
weight
8
ACT
Handoff
/Blocks
9
Meet
10
Handoffs
Blocks
11
Riverton Invite
12
13
14
4x200
6x100

15
16x100
Strides


16
400 5 min rest 85%
300 4 min rest
90%
200 3 min rest
95%
100 2 min rest
100%

17
1 mile breakdowns

18
No School
3x3 flying 30s
90 sec rest between 3
4-5 min between sets

19
20
21
No School
Noon

22
Blocks/
Handoff
23
Meet
24
Meet

25
Hill Runs



26
27
28
100, 150,
200, 300,
300, 200, 150, 100
90% active recovery.
29
1 mile jog
Technic
Blocks/
Handoff
30
Meet Duel

Alpha Invite
31
Stadiums 4 laps

Alpha Invite
1
1 mile breakdown
2
3
4
400 85%
300 85%
200 90%
150 95%
100 100%
Weights
5
Body workouts

6
Endurance day

45 min Jog/bike


7
Body Workouts
8
Hill sprints
Find a hill
100-200 runners:
8x12 seconds
400 runners:
2x20 sec
2x15
2x12
2x10

9
10
11
4x300
Negative
weights
12
Body weight
Yoga
Easy run or bike
13
All out
100 5 min break
400 5-10 min break
200 

Time yourself share it on groupme if you want record it on log

14
body weight
yoga
bike
15
100-200 runner This is a hard one 3-5 min recovery speed is the key!
10x100m

400 runners
100
200
100
200
100
200
100

16

17
18
6x200 m(Step down) *spikes
Weight
19
45 min Jog/Run

Body Weight
20
800 m time trial post time on log
21
45 min Jog/Run

Body Weight
22
10x100 strides on grass Focus on Mechanics
23
Stretch/Roll out
24
25
4x200 85%-(90 sec rest 100 fast) full recovery 10 min
Weights
26
1-2 mile breakdown
27
400 time
5-10 min recovery
200 time
5-10 min recovery
200
28
30-45 min Jog/Run

Body Weight
29
Blocks/start
30
Davis Invite
1
2
Last chance
Flying 30 x
10 turf
Weights
3
30-45 min Jog/Run

Body Weight
4
timed
100

200

400
5
30-45 min Jog/Run

Body Weight
6
TBD
Mechanics
7
Stretch/Roll out
8
9
6x150 negative splits Weights
10

30-45 min Jog/Run

Body Weight
11

strides on grass

10x100

12
30-45 min easy Jog/Run

Body Weight
13 Final timing

Choose 2

100
200
400

14
Stretch/Roll out

Pole Vault

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
23
24 B
-Vault Meeting
-Pole Drills
-Bubkas
25 A
-Pole Drills
- Pole Run Races (40-50m)
-Bubkas
26 B
-Mental Toughness Competition
-Pole Drills
- Gassers (10 x 20yd)
-Bubkas
27 A
-Pole Drills
- Stadium Relays
-Bubkas
28 B
-Pole Drills
300 time trials
29
-Easy two mile run on your own
-Lift (high reps, low weight)
1
2 A
-1-2 Step
-Pole Drills
-Bubkas
3 B
-3-4 Step
-Pole Drills
-Bubkas
4 A
-4-5 Step
-Pole Drills
-Bubkas
5 B
-6-9 Step
-Pole Drills
-Bubkas
6 A
Alumni Meet
PV, 100/200
4x4
7

8
9 B
-Boys: JUMP
-Girls: Weights, Handstand Walk (5 yd),
Slide Box/OT drill
-Bubkas
10 A
Girls: JUMP
Boys: Handstand Walk (5yd), Slide Box/OT drill,
Plyo Stadiums
-Bubkas
11 B
Duel Meet
PV, LJ/HJ,
100, 4x100
12 A
-Platforms
-10 Pole Runs
-Bubkas
13 B
-JUMP
-Pole Drills
-Bubkas
14
-Hills or
Stadiums
15
16
follow spint workout
17
follow spint workout
18
follow spint workout
19
follow spint workout
20
follow spint workout
21
2223
follow spint workout
24
follow spint workout
25
follow spint workout
26
follow spint workout
27
follow spint workout
28

29
SPRING BREAK Week
30 TBD
follow spint workout
31  TBD
follow spint workout
1 TBD
follow spint workout
2 TBD
follow spint workout
3 TBD
follow spint workout
4 TBD
5
6 B
-Boys: JUMP
-Girls: Weights, Handstand Walk (15yd)
Slide Box/OT drill
-Bubkas
7 A
Girls: JUMP
Boys: Handstand Walk (15yd) Slide Box/OT drill,
Plyo Stadiums
-Bubkas
8 B

Endurance day
45 min jog/bike
9 A
-Platforms
-Pole Drills
-Bubkas
10 B


11

12
13 A
TBD
14  B
TBD

15 A

PV, Jav/Disc/LJ
/400
16 B

-Run meet
-Scout & Recruit
-rotate for platforms
-Bubkas
17 A
-Prepare stadium for Davis Invite
-Pole Drills
-Bubkas
18

19
20 B
-Girls: JUMP
-Boys: Weights, Handstand Walk (15yd)
Slide Box/OT drill
-Bubkas
21 A
-Boys: JUMP
Girls:
Handstand Walk (15yd) Slide Box/OT drill,
Plyo Stadiums
-Bubkas
22 B

PV, HJ/LJ/shot put/4x4
23 A
-Platforms
-Pole Drills
-Bubkas

45 min jog
24 B
sprinters workout
25
-Go to Prom
26
27 A
-Boys: JUMP
-Girls: Weights, Handstand Walk (20yd)
Slide Box/OT drill
-Bubkas

28B
Girls: JUMP
Boys: Handstand Walk (20yd) Slide Box/OT drill,
Plyo Stadiums
-Bubkas
29 A
Last Chance?
-Pole Drills
-Bubkas
30 B

-Platforms
-Pole Drills
-Bubkas
1 A

2

5
3 B
-Wed. Group: JUMP
-Everyone Else: Weights, Handstand Walk (25yd)
Slide Box/OT drill
-Bubkas

4 A
Thurs. Group: JUMP
-Everyone Ese: Handstand Walk (20yd) Slide Box/OT drill,
Plyo Stadiums
-Bubkas
5 B
Region

6 A
Region
7 B
TBD
-Bubkas
9
Practice for State Group
-Video Analysis
-Short Approaches
-Bubkas
10
11 A
-State Group: JUMP
-Everyone Else: Weights, Handstand Walk (25yd)
Slide Box/OT drill
-Bubkas

12 B
JV Region
-Platforms
-Pole Drills
-Bubkas
13 A
-Warm up & Stretch only for Wed. Group
- 8 x 50m for Sat. Group
-Non-State: Ultimate Frisbee
-Pole Drills
-Bubkas

14 B
STATE
15 A
-Sat. Group: warm up & stretch
-Everyone Else: Ultimate Frisbee
-Pole Drills
-Bubkas
16
STATE


29
30
No log this week



Throws

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
March
15



16
1/2 sprint
17
J-Approach
D-Half Turns
S-Splits Drill
15 min Abs
18
J-3 Steps
D-Back of Ring Drill
S-Glide and hold drill
Gretchen
19
J-5 Steps
D-Knee Drive Drill
S-Split, pull in leg
15 min Abs
20
J-Running Pull Backs
D-Full Turns
S-Line Hops
Gretchen
21
Off
22
23
1/2 sprint
24J-Approach
D-Half Turns
S-Splits Drill
15 min Abs
25
J-3 Steps
D-Back of Ring Drill
S-Glide and hold drill
Gretchen
26
J-5 Steps
D-Knee Drive Drill
S-Split, pull in leg
15 min Abs
27
J-Running Pull Backs
D-Full Turns
S-Line Hops
Gretchen
28 Turn in log


29
30
1/2 sprint
31
J-Approach
D-Half Turns
S-Splits Drill
15 min Abs
April
1
J-3 Steps
D-Back of Ring Drill
S-Glide and hold drill
Gretchen
2
J-5 Steps
D-Knee Drive Drill
S-Split, pull in leg
15 min Abs
3
J-Running Pull Backs
D-Full Turns
S-Line Hops
Gretchen
4



5
6
1/2 sprint
7
J-Approach
D-Half Turns
S-Splits Drill
15 min Abs
8
J-3 Steps
D-Back of Ring Drill
S-Glide and hold drill
Gretchen
9
J-5 Steps
D-Knee Drive Drill
S-Split, pull in leg
15 min Abs
10
J-Running Pull Backs
D-Full Turns
S-Line Hops
Gretchen
11
Turn in Log


12
13
1/2 sprint
14
J-Approach
D-Half Turns
S-Splits Drill
15 min Abs
15
J-3 Steps
D-Back of Ring Drill
S-Glide and hold drill
Gretchen
16
J-5 Steps
D-Knee Drive Drill
S-Split, pull in leg
15 min Abs
17
J-Running Pull Backs
D-Full Turns
S-Line Hops
Gretchen
18



19
20
1/2 sprint
21
J-Approach
D-Half Turns
S-Splits Drill
15 min Abs
22
J-3 Steps
D-Back of Ring Drill
S-Glide and hold drill
Gretchen
23
J-5 Steps
D-Knee Drive Drill
S-Split, pull in leg
15 min Abs
24
J-Running Pull Backs
D-Full Turns
S-Line Hops
Gretchen
25
Turn in log


26
27
28
29
30
May
1
2


3
4
5
6
7
8
9
Turn in log



10
11
12
13
14
15
16


17
18
19
20
21
22
23
Turn in log


24
25
26
27
28
29
30
No log this week





Hurdles

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
23
24
First Day of Practice!
25
Sprinters workouts
26
5x5 of the highs
lift
27
Sprinters workout
28
5x2 of the 300’s
29
Lift
1
2
Speed Hurdles 2x3, 2x3, 2x3
lift
3 ACT Day
300’s 2x150, 30 sec, 150
4
Starts
lift
5
2x6, 2x5, 2x4
6 B
Alumni
Meet
7
Lift
8
9
3x200, 60 sec, 100
lift
10
Starts over both races
11
Northridge/ Roy @Davis
12
Swimming
Clearfield @6
13
No Slows or Speed Hurdles
14
Lift
15
16
TBD lift
17
TBD
18
Super Meet
Girls
19
Super Meet
Boys
20
2x7, 2x6, 2x5
21
Lift
22
23
-2xRun for 40 sec, walk or slow jog for 60 sec, 
- 2x Run for 30 sec, walk or slow jog for 60 sec
- 2xRun for 20 seconds, walk or slow jog for 60 sec
24
Find a flat surface (turf, Grass, bike trail)
-Sprint 50 meters all out
-Walk back,
-Do again
-Repeat for a total of 8 sprints.
25
Gretchen’s Body Weight Workout on Blog
26 A
-Find an area around 200 meters.
-Sprint it, rest for 2 minutes
-Repeat for a total of 6 times.
27 B
Find Stairs
-Sprint up every stair, jog back down
-Sprint up every other stair, Jog back down.
-Repeat this for a total of 12-16 stairs.

28
Gretchen’s Body Weight Workout
29
Spring Break Week
30
Run 150 meters, rest 30 sec, run 150 meters.
Repeat a total of 3 times. 
31
8x50 meter sprints 
1
Lift
2
300 all out, 3 min rest, 200 all out, 2 min rest, 100 all out, 1 min rest, 100 all out. 
3
6x100s on grass or hill. 
4
Lift
5
6
200 paced, into 200 all out. Boys 30-34 pace, girls 34-38 pace.
7
Latter sprints, 25m, 50m, 75m, 100m,75m, 50m, 25m
8
Lift
9
7x100, 60 second rest
10
8x50m sprints
11
Lift 
12
13
Sprint 200 or for 24-30 seconds, rest 60 seconds, sprint 100 or for 15 seconds.
-Rest 3-4 minutes.
-Sprint 150 or 20 sec, rest 30 sec, sprint 20 sec.
-Rest 3-2 minutes
-Sprint 100 (15 sec), rest 15, sprint 15, rest 15, sprint 15 
14
Yoga workout with Shawna or find one on youtube. 
15
Lifting - see gretchens workout 
16
200 meter stairs. Run 200 meters and sprint up and down a set of stairs 3-4 times.
Rest 5 minutes.
-Repeat for a total of 6. 
17
Sprint 150, walk back, sprint 100, walk back, sprint 50. 
Repeat 2 times., 
18
Lifting See gretchens 
19
20
Lift 
21
Yoga with Sawna or youtube. 
22
Lift 
23
Find a stretch of road, trail, or grass that is close to 400 meters. Sprint 400 meters at 105-110 pace. Rest for 5-8 minutes. -Repeat a total of 3 times
24
Lift 
25
Run hard 1 minute, rest 1 minute, repeat for 20 minutes. 
26
27
3x100, 15 sec
100, 15 sec, 100
lift
28
2x8, 2x6, 2x4, 2x2
29
Last Chance meet/Junior High
30
Last Chance meet/Junior High
1
BYU Invite
2
BYU Invite
3
4
10x last 100
lift
5
Starts on Both
6
Region
Day 1
7
Region
Day 2
8
Rest
9
6-8 100 Work on Turn
10
11
Fine tune 300’s
lift
12
Sophomore
Region
Fine tune
13
Jog and Stretch
14
State Day 1
15
Meeting
Handoff
Block
16
State Day 2

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