Distance

Monday

  • Interval training ( moving from base to strength/speed)

  • Form-- Focus on form when tired near end of race. 

  • 4-5 X 600 meter intervals (1000m for selected athletes) 

  • 1600 m race pace 

  • 1:1 ratio rest 

  • Static stretch and yoga poses after running cool down15-25 min cool down (depending on athlete) 

  • Be ready to roll

  • hydrate during the day 

  • this is a very important work out


 

Tuesday

  • Pre meet procedures -- (yes this will take a while) 

  • HIgh knees, butt kickers, ---- review 4X8 hand offs, on track strategy (boxing -in etc) 

  • 25-35 min run easy

  • 5-6 strides (form, form, form) 

  • Band work out after pre-meet run

  • Stretch and bands 

  • Lots of important info for tomorrow meet. 

 

Wednesday

  • Meet Day !!! Beat the Dragons!!!

  • Make sure you follow all pre-meet procedures as set forth by coaches

  • Your various events.

  • Concentrate on form at the end of each event. 

  • In between event make sure you cool down (10-15 mins) stretch and hydrate) 

  • Cool down after every event properly. 

  • Please pay attention to meet order, help newer teammates that are new to track. 

 

Thursday

  • Recovery run/ post-meet chat w/coaches --what went well, what needs improvement) 

  • Hurdle drills after recovery run.....

  • Recovery run 30-50 min (depending on athlete) 

  • Hip yoga poses, various band exercises

  • Full body stretch

  • Pre-meet discussion as well for races against Utica 

 

Friday

  • Racing vs Utica--- Meet day prep

  • Proper warm-up/ cool down during meet

  • Your races vs Utica 

  • Stretch properly between races

  • Cool down properly after each race/ post meet

  • Cheer on teammates as well, defeat Utica! 

PRACTICE HOURS
CONTACT THE COACHES
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FIND US

If Indoor:

Mondays-Friday 

All Athletes 3:15-4:50p

 

If Outdoor:

Monday-Friday

3:15p to 5:00p

On the track
 

 

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If you have any other questions or need additional information, please contact the coaches.  

ADDRESS

Oxford High School

745 North Oxford Rd.

Oxford, MI 48371

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