SET GOALS

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What do you want to accomplish this season? Break a personal record? Win an event? Qualify for state? Place in state? Survive the quarantine isolation insanity??? Whatever your goals are, you'll want to identify and work towards them each practice, measure yourself and track your times or distances in your running log.  Many wearable devices and running or exercise apps are helpful for keeping yourself on track of your goals but they aren't necessary. A simple timer and some good distance measurements are all you need to be successful.  If you don't know how long a lap around your block or yard is, use an app like Google Maps or Map My Run to see how far you've gone and use that to plan your future workouts. You can also check out the school records and state qualifying times for some inspiration.

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FIND YOUR JAM

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Creating a workout playlist or station is great to keep you on pace and motivated. Earbuds are great indoors if you're confined with the rest of your family! Do NOT run outdoors with earbuds in as you should always be fully aware of your surroundings. Use speakers if you want music during these runs. 

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WARM UP (10 min)

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Take a couple laps at a easy jogging pace.  Run around your block, your yard, your basement...wherever you're able to with your parents' permission. 

 

If you don't have a good place to run, try these alternative cardio exercises to get your heart pumping. Keep it at an easy, steady pace.  This is NOT your workout.  You're just gearing up.

• Jumping Jacks

• Burpees

• Jump Rope

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STRETCH OUT (15 min)

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You've likely been sitting around a lot so make sure to loosen up those muscles really well before you start any kind of workout. Remember to ease into your stretches and then gradually extend the range of motion with each additional set. Yes, you will look ridiculous doing these by yourself. Own it!

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• High Knees Walk

• Zombie Walk

• Toe Walk

• Heel (Duck) Walk

• Jogging Straight

• Jogging (crossover mid-line)

• Jogging (wide legs)

• Jogging ("s" pattern)

• Side Shuffle (feet uncrossed)

• Side Run (back foot in front)

• Side Run (back foot behind)

• Carioca Run (alternate feet)

• Normal Skipping

• High Skipping/Bounding

• Running Butt Kicks

• Open Gate/Close Gate

• Sprints (2-3; 25 yards)

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CORE WORKOUT (40-60 min)

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Time to get to work. These exercises may differ based on the events you're training for specifically.  If you are new to track or want to try something new, we definitely encourage you to expand your horizons and challenge yourself. Many athletes are surprised that they are good at events they never thought they would enjoy.  ALL ATHLETES SHOULD PICK EITHER A SPRINT OR MID-DISTANCE WORKOUT. Jumps, Hurdles, and Throws should be additional for interested athletes.  Give it a shot....or a shot put (sorry)

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Sprinters (50, 100, 200, 400M): Daily Workout Guide - Sprints

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Mid-Distance (800 & 1600M): Daily Workout Guide - Distance

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Hurdlers: training guide coming soon

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Jumpers: training guide coming soon

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Throwers: training guide coming soon

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COOL DOWN (15 Min)

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Don't just stop after a hard workout! Your body needs to slowly work it's way back down to a normal heart rhythm.  Make sure to cool your body down and stretch it out for the full 10 min before crashing on your couch.

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• Walk 

• Static Stretches

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PIC OR IT DIDN'T HAPPEN

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In other words, record your effort.  Log your activities, distances and times in your running log.  Tracking your progress helps you achieve your personal goals.  Share your log if/when we return to school.  This will help us make event and time-slotting decisions if meets are held.  BE HONEST WITH US AND WITH YOURSELVES.  No need to over-exaggerate what you've practiced or the times you hit. This is for your benefit, not ours.  Do your best. 

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CHEER ON YOUR FRIENDS

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It's hard to practice on your own.  It's hard to stay motivated when there's no one there to push you to achieve your best.  Stay connected with your teammates.  Encourage each other.  Post a picture, message or video of how you're staying active. Be goofy.  We'll try to come up with some team challenges to keep a competitive and fun spirit for the season even if we can't be together. #OneHerd

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