The fluid Spring Schedule is at the bottom of this information.
Workouts for distance runners on their own 3-30 through 4-5
M, W, and F - maintenance
Tu - Hill repeats on a hill of about 1/2 mile in length
A - 5-6 repeats
B- 5 repeats
C- 4 -5 repeats
D- 3-4 repeats
Brand New - 2-3 repeats
Th - 75% steady state followed by
2 sets of 4x30 meter sprints w/ 20 sec rest
3-4 minutes between the two sets
Workouts for distance runners on their own 4-6 through 4-12
M, W, and F - maintenance
Tu - Hill repeats on a hill of about 1/2 mile in length
A - 5-6 repeats
B- 5 repeats
C- 4 -5 repeats
D- 3-4 repeats
Brand New - 2-3 repeats
Th - 10x 1 minute w/ 30 sec rest
Start at 2 mile pace and get quicker for each repeat
The last repeat should be faster than mile pace
Workouts for distance runners to do on their own 3-16 through 3-20
M, W, and F - maintenance
F - add a few Broad Jumps and and a few Stair Jumps
Tu - Steady State Out and Back
Th - Try to do something similar to the cone loops that we did last week.
6 laps
Workouts for distance runners to do on their own 3-23 through3-27
M, W, and F - maintenance
F - Add a few Broad Jumps and a few Stair Jumps
Tu - Steady State Out and Back
Th - Try to do something similar to the cone loops that we did.
8 laps
2019 Outdoor Track & Field Schedule
***This is a fluid document that may change as we go forward with Covid 19 restrictions***
April 14 AHS, FCHS AHS 5:00 PM
April 18 Gus Lacy Track Classic FUMA 10:30 AM
April 29 CHS, MHS, FCHS FCHS 5:00 PM
May 1-2 *****Dogwood Track and Field Classic ****** UVA
May 6 Harrisonburg JV Invitational Harrisonburg H. S. 4:30 PM
May 8 VTCA Southern Track Classic Sports Backers 5:00 PM
May 13 City/County MHS 5:00 PM
May 15 J J Updike Last Chance Invitational TBA 5:00 PM
May 20 Jefferson District Championship LCHS 2:00 PM
May 27 Region 3 C Heritage H.S. TBA
(Lynchburg)
June 5-6 State 3A Championship Liberty University
Last schedule update 3-18-2020
