These are the 2004 workouts. Each practice begins with a team run of 2-4 laps on the track followed by 5
minutes of static stretching led by distance team leaders, followed by 15-25
minutes of drills/Plyo's. Workouts begin
after drills. Practice will usually end around 5:00-5:45
| Date |
Week #1 - Workout |
| Tuesday, February 17th |
Meeting at 3:30
LSD run of 30-60 minutes at 7-8 min mile pace (boys) and 8-9 min mile pace
(girls)
4-8 miles |
| Wednesday, February 18th |
Speed. Time Trial - everyone on the line. Either you do a
400m, 800m or 1600m.
after the speed we do repeat 200m runs (5-10) at race pace with 2 minute
recoveries. |
| Thursday, February 19th |
Long Slow Distance (30-60 minutes) or tempo run (25-45
minutes) |
| Friday, February 20th |
repeats - ladder - 50-100-150-200-150-100-50 - Distance crew
repeats this twice. Recoveries between each run is the jog back to the
start of the next run and a 5 minute break between each set. |
| Saturday, February 21st |
Indoor athletes at UNC.
Do an LSD run of 30-60 minutes. |
| Date |
Week #2 - Workout |
| Monday, February 23rd |
Repeats - 400m runs. Boys 1:00-1:10, Girls 1:10-1:30 - race
fast. 4-10 with 4-8 minute recoveries between each. |
| Tuesday, February 14th |
LSD Recovery day. Do a 30-60 minute run. |
| Wednesday, February 25th |
Speed - Time Trial with PD. We do a good warm-up. We will
try to do a 400, 800, and 1600. Points will be awarded by place.
Highest points total wins for CCDS. |
| Thursday, February 26th |
Cancelled - SNOW DAY
Tempo run of 30-45 minutes of 2 hard 4 easy. |
| Friday, February 27th |
Cancelled - SNOW DAY
Interval Speed. Distance based splits. 300m (200-rest 30
seconds -100) and 500m (300- rest 45 seconds - 200) with 2 minutes
between each split - do 3 sets with 5 minutes between each set. |
| Saturday, February 28th |
run on your own |
| Date |
Week #3 - Workout
- 11 weeks to the state meet. |
| Monday, March 1st |
Tempo run of 40-50 minutes of 3 hard 3 easy. |
| Tuesday, March 2nd |
Repeats: Relay runs at 90% speed -
(4x400, 4x200, 4x800, 4x200, 4x400, 4x200, 4x400) |
| Wednesday, March 3rd |
LSD Recovery day. Do a 30-60 minute run. |
| Thursday, March 4th |
Interval Speed. Time based splits. 45 seconds medium - 15
second rest - 15 second fast then 2 minutes rest then 60 seconds medium - 30 seconds rest - 30
seconds fast - do 2-3 sets with 5 minutes between each set. Medium is 800/1600 pace - fast is 400/200 pace |
| Friday, March 5th |
LSD run of 30-45 minutes. |
| Saturday, March 6th |
CISAA Relays - At PDS |
| Date |
Week #4 - Workout
- 10 weeks to the state meet. |
| Monday, March 8th |
Speed: 700, 600, 500, 400, 300, 200, 100 at 90% pace. |
| Tuesday, March 9th |
Tempo run of 40-50 minutes of 4 hard (90%) 4 easy (70%).
Middle School Track Meet - Stay to help if you like. |
| Wednesday, March 10th |
Interval Speed: 7 Repeat 200m runs - at either 400 or 800
race pace. 7 repeat 100m runs at 400m race pace. Lift after - Dumbbells
and medicine ball. |
| Thursday, March 11th |
LSD run of 30-60 minutes. Med Ball and Dumbbell lifts. |
| Friday, March 12th |
Speed. Ladders - 20m run-20m
jog-30R-30J-40R-40J-50R-50J-60R-60J-70R-70J-80R-80J-
90R-90J-100R-100J-110R-110J-120R-120J-130R-130J-140R-14J-150R-150J. |
| Saturday, March 13th |
NONE. |
| Date |
Week #5 - Workout
- 9 weeks to the state meet.
Spring break |
| Monday, March 15th |
@1pm
Speed - repeat 400m runs 4-10 at 95% pace with 5 minute recoveries |
| Tuesday, March 16th |
@10am
Distance - Tempo run or LSD Run (can be done at home.) - 30-60 minutes |
| Wednesday, March 17th |
@10am
Speed - 500-450-400-350-300-250-200-150-100-50 at 90-95% pace with
100m jog recoveries (1 minute) |
| Thursday, March 18th |
@10am
Distance - LSD of 450-60 minutes |
| Friday, March 19th |
@10am
Speed - split runs 500m (300 medium, 45 seconds recovery, 200 hard) and
300m (200 medium, 25 second recovery, 100 hard) - repeat 2-4 times. 5
minute rest between each set. |
| Saturday, March 20th |
easy run on your own |
| Date |
Week #6 - Workout
- 8 weeks to the state meet. |
| Monday, March 22nd |
Distance - Tempo run of 40-50 minutes of 5 minutes fast - 5
minutes easy. |
| Tuesday, March 23rd |
Speed - 8 - 15 - repeat 300m runs @90-95% pace with 100m
recovery jogs (2 minutes rest) - Boys around 45 seconds Girls around 50
seconds |
| Wednesday, March 24th |
Distance - LSD recovery day - 30-60 minutes. |
| Thursday, March 25th |
Speed - 10-16 repeat 100m runs at race pace for Sat.
Recovery is 1 minute. |
| Friday, March 26th |
Distance - LSD recovery day - 20-45 minutes. |
| Saturday, March 27th |
Meet - Weddington
SAT in the am |
| Date |
Week #7 - Workout
- 7 weeks to the state meet. |
| Monday, March 29th |
LSD Distance 40 minutes. |
| Tuesday, March 30th |
Speed. 400m knock downs. Begin with Open 400m. Then do 2 sets of four 400m runs.
Each set will be something like this. Boys 1:12, 1:10, 1:08, 1:06. Girls -
1:27, 124, 121, 119. Each run will be 2-3 seconds faster than previous run.
each run is followed by a 200m jog (1-2 minutes). Then you get
a 400m walk recovery (5 minutes) between sets. |
| Wednesday, March 31st |
LSD - |
Thursday,
April 1st |
Meet vs Latin @ CCDS |
Friday,
April 2nd |
Tempo Distance - 10 minutes easy - 20 minutes hard - 10
minutes easy.
(Coach Viggs will be at a conference today) |
Saturday,
April 3rd |
(Coach Viggs will be at a conference today) |
| Date |
Week #8 - Workout
- 6 weeks to the state meet. |
| Monday, April 5th |
Tempo Day - 3 hard 2 easy - 30-45 minutes.
(Coach Viggs will be at a conference today) |
| Tuesday, April 6th |
Speed day - Open 200m to start. 3-4 repeat 400m runs at
95-100% pace - Jog a lap recovery after each. End with an open 800m at
full pace |
| Wednesday, April 7th |
Easy LSD day - 20-45 minutes |
Thursday,
April 8th |
Meet - @ PDS (Northside, PDS, CCDS and Weslyean) |
Friday,
April 9th |
No School - At home do LSD recovery day - 20-45 minutes. |
Saturday,
April 10th |
Taco Bell - SC - Top 2 athletes in each event. |
| Date |
Week #9 - Workout
- 5 weeks to the state meet. |
| Monday, April 12th |
No School - run either LSD fro 45 min or Distance tempo - 5 minutes hard - 2 minutes easy - for 30-45
minutes at home |
| Tuesday, April 13th |
Speed - 100-200-400-600-400-200-100 at 95-100% jog 1 lap
recovery (3-5 minutes) |
| Wednesday, April 14th |
LSD - easy run for 40-60 minutes |
Thursday,
April 15th |
Meet - CCDS, Latin, Christian, Providence Day @ CCDS |
Friday,
April 16th |
LSD - easy run for 40-60 minutes or tempo run |
Saturday,
April 17th |
run 30-60 minutes on your own at home |
| Date |
Week #10 - Workout
- 4 weeks to the state meet. |
| Monday, April 19th |
Speed - 400m - split 300 - split 500 - split 300 - 200m |
| Tuesday, April 20th |
Open 400m to start - LSD run of 40-60 minutes |
| Wednesday, April 21st |
Charlotte Latin @ CCDS |
Thursday,
April 22nd |
(Coach Viggs and Sophomores in DC)
Tempo run - 3 hard - 3 easy for 30-45 minutes |
Friday,
April 23rd |
(Coach Viggs and Sophomores in DC)
Speed - repeat 300m runs - 6-12 at 80%-95% - 100m jog revovery |
Saturday,
April 24th |
Big Saturday - Please run 30 minutes today.
(Coach Viggs and Sophomores in DC) |
| Date |
Week #11 - Workout
- 3 weeks to the state meet. |
| Monday, April 26th |
Speed - 5 - 400m runs at 1:00-1:10 (Boys), 1:10-1:20 (Girls)
1-4 minute recoveries between each |
| Tuesday, April 27th |
Tempo run - 5 easy - 10 hard - 10 easy - 5 hard - 5 easy - 5
hard |
| Wednesday, April 28th |
Speed - 5 - 300m runs at 80%-90% with 100m jog/walk recovery |
Thursday,
April 29th |
LSD run 20-45 minutes |
Friday,
April 30th |
Charlotte Christian @ CCDS |
Saturday,
May 1st |
SAT
Sr/Jr Prom |
| Date |
Week #12 - Workout
- 2 weeks to the state meet. |
| Monday, May 3rd |
Speed - 5 - 400m runs at 1:00-1:10 (Boys), 1:10-1:20 (Girls)
1-4 minute recoveries between each |
| Tuesday, May 4th |
Tempo run - Open 200m to start - then 5 minutes easy 5
minutes hard - for 25-45 minutes) |
| Wednesday, May 5th |
Speed - 50-100-150-200-250-300-350-400 - Either up or
down. |
Thursday,
May 6th |
LSD - 20-45 minutes |
Friday,
May 7th |
CISAA Championships Day 1 |
Saturday,
May 8th |
CISAA Championships Day 2 |
| Date |
Week #13 - Workout
- 1 week to the state meet. |
| Monday, May 10th |
Speed - 4x800, 4x200, 4x400, 4x100 relays followed by open
400
(800-200-400-100-400) |
| Tuesday, May 11th |
Tempo run 5minutes hard 2 minutes easy - 20-30 minutes) |
| Wednesday, May 12th |
Speed - 400 - 200 - 400 - 100 at full recovery - max speed |
Thursday,
May 13th |
LSD - 20-45 minutes |
Friday,
May 14th |
NCISAA Championships - Day 1 - @Cardinal Gibbons |
Saturday,
May 15th |
NCISAA Championships - Day 1 - @Cardinal Gibbons |
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