PE 603 Seasonal Calendar

PRE-SEASON (6-8hrs/week) (SMSU Track & Field, 2018)

Week 1 September 10th – September 16th
Sunday – Off
Monday – 1st day of practice (3-5pm)
- Walk through warm ups and cool downs
- 5x100 build-ups (75m-100m should be 75%)
- Lift as a team w/out coaches (4-5pm)
Tuesday – Lift as a team w/out coaches
Wednesday – 6x200 w/4min recovery (3-4pm)
o Men @ 34-36sec
o Women @ 38-40sec
Thursday – Lift as a team w/out coaches
Friday – 4x300 w/6min recovery (3-4:30pm)
o Men @ 48-50sec
o Women @ 58-60sec
- Lift as a team w/out coaches (4:30-5:30pm)
Saturday – Work football game
Week 2 September 17th – September 23rd
Sunday – Off
Monday – 6x200 w/4min recovery (3-4:30pm)
o Men @ 34-36sec
o Women @ 38-40sec
- Lift as a team w/out coaches (4:30-5:30pm)
Tuesday – Lift as a team w/out coaches
Wednesday – 3x10m, 3x20m, 3x30m w/full recovery (3-4pm)
Thursday – Lift as a team w/out coaches
Friday – 4x300 w/6min recovery (3-4:30pm)
o Men @ 48-50sec
o Women @ 58-60sec
- Lift as a team w/out coaches (4:30-5:30pm)
Saturday – Off
Week 3 September 24th – September 30th
Sunday – Off
Monday – 8x200 w/4min recovery (3-4:30pm)
o Men @ 34-36sec
o Women @ 38-40sec
- Lift as a team w/out coaches (4:30-5:30pm)
Tuesday – Lift as a team w/out coaches
Wednesday – 3x10m, 3x20m, 3x30m w/full recovery (3-4pm)
Thursday – Lift as a team w/out coaches (4:30-5:30pm)
Friday – 4-6x300 w/6min recovery (3-4:30pm)
o Men @ 48-50sec
o Women @ 58-60sec
- Lift as a team w/out coaches (4:30-5:30pm)
Saturday – Off
Week 4 October 1st – October 7th
Sunday – Off
Monday– 8x200 w/3min recovery (3-4:30pm)
o Men @ 34-36sec
o Women @ 38-40sec
- Lift as a team w/out coaches (4:30-5:30pm)
Tuesday – Lift as a team w/out coaches
Wednesday – 3x20m, 3x30m, 3x40m w/full recovery (3-4pm)
Thursday – Lift as a team w/out coaches
Friday– 4-6x300 w/6min recovery (3-4:30pm)
o Men @ 46-48sec
o Women @ 56-58sec
- Lift as a team w/out coaches (4:30-5:30pm)
Saturday – Work football game
Week 5 October 8th – October 14th
Sunday – Off
Monday – 2x5x200 w/3min recovery & 5min recovery between sets (3-4:30pm)
o Men @ 34-36sec
o Women @ 38-40sec
- Lift as a team w/out coaches (4:30-5:30pm)
Tuesday – Lift as a team w/out coaches
Wednesday – 3x20m, 3x30m, 3x40m w/full recovery (3-4pm)
Thursday – Lift as a team w/out coaches
Friday – 4-6x300 w/6min recovery (3-4:30pm)
o Men @ 46-48sec
o Women @ 56-58sec
- Lift as a team w/out coaches (4:30-5:30pm)
Saturday – Off
Activities Times per Week Focus Goal
- Correct running - Get in shape for the
Running (required) 2-3 days technique & start of in-season
mechanics practice
- Building a base to
work with
- Learn to perform - Build strength to
Weights (required) 3-4 days the lifts correctly guide athlete
throughout the season
- Ice bath - Stay healthy
Training Room 4-5 days - Stretch - Limit soreness
(required) - Special treatment

- Team goals - Get athletes in the

Team Building OR 1 day/month - Individual goals right mindset
Team Meeting (Strate, 2018) (academically or - Clear athletes mind
athletically) off athletics and
shool

Resources
(M. Strate, personal communication, January 24, 2018)
(SMSU Track & Field, personal communication, January 23, 2018)