Track and Field Practice Plan

Team: Road Runners Date: 3/2/2018 Time: 2:15-4:00pm Location: High Line Canal Trail
Age: 20-25
Time of Season: Late Season, Week 6, Day 18
Number of Coaches: 2 coaches
Number of Athletes: 13
Time: 105 minutes
Equipment Needed:
 Stopwatch
 Clipboard
 Pace Chart
 T-Shirt and running shorts.
Each athlete is required to bring their own equipment:
 Socks
 Running Shoes
Safety Notes: All participants are required to have the proficient ability to run.
Coaches are required to be certified in CPR/First Aid. Athletes must be supervised always.
Program Philosophy: Provide a positive experience that fosters a love for the sport and encourages lifelong participation.
Practice Goal: Focus on pacing and speed for mile repeats
Physical Goals The goal of this practice is to continue working on speed and pacing
to maintain an efficient pace for a long period of time
Technical Goals The technical goal of this practice is to work on intense and long
intervals
Tactical Goals The tactical goal of this practice is to focus on pacing to outlast
opponent runners
Mental Goals The mental goal of this practice is to work on finishing
WARM-UP: The warm up will be performed outside on the track
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Work on running form and 10 meters, out and back N/A
High Knees 2:15-
the actions needed to run
2:17
efficiently
Work on running form and 10 meters, out and back N/A
Butt Kicks 2:19-
the actions needed to run
2:21
efficiently
A-Skips 2:23- Work on plyometric action to 10 meters out N/A
2:25 improve muscular action
B-Skips 2:27- Work on plyometric action to 10 meters back N/A
2:29 improve muscular action
Improve flexibility of Both feet, right over left, left N/A
Reach Toes 2:29- hamstrings and lower back over right.
2:31 Count out loud with athletes
1-15

WARM UP RUN: 1 mile

ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Keep the athletes legs warm Identify the different interval 2 Stopwatches
and get to the location at locations.
Run out to the starting location for the which we will be performing Cues:
2:31-
mile repeats. this exercise  Pump your arms
2:45
 Lift your knees
 Keep on Pace
 Speed up
WORKOUT : Mile Repeats
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
All athletes will perform 5 mile repeats Progressive cool down to  If an athlete meets  Stopwatch
that will be timed and recorded.
2 :45-
reduce the fatigue and their pace for every  Clipboard
There will be 3 minutes of rest between
3 :40
encourage athletes to not just interval, then reward  Pencil
each interval to allow athletes ample come to a stop them with a lollipop  Pace Chart
rest.

COOL DOWN : 1 mile run

ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Progressive cool down to  Talk to athletes to Lollipops to reward athletes
Cooldown mile back to campus to allow
3 :40- reduce the fatigue and recieve feedback
athletes to engage in a gradual and slow
3 :55 encourage athletes to not just based on their
recovery.
come to a stop performance
Mile Repeat Route
Route of Mile Warm up and Cooldown
Use the Lee Gultch Trail System