Pella Atletieks Track & Field Club

Pre-AAU Meet workout for those competing.

First of all, don't think you have to try to cram any practices or more running into the week prior to the meet. All the work you have done throughout the summer is the work that will carry you through the meet. With the heat and close proximity to the meet any additional hard work will only tire you out unnecessarily.

So we want to work smarter. Work in the evening or morning when it is cooler

1. Warm-up
200m jog
10 toe touches
skipping 3 x 30m with different arm swings
4 x easy 30 yd build-ups to full speed.

2. Starts / Acceleration Work
4 x 30m starts

3. Technique Work
shot, long jump approaches etc

4. Speed Endurance
2 x 100m @ full speed for the midget and younger athletes
3 x 150m build-ups for the youth and older athletes.