2009 Season, Welcome Back!
To all returners and new WHS Falcon track athletes, welcome! This blog will be one of your resources to find workouts, articles, lineup sheets, etc. For example, below are the workouts for the entire season. Simply click the link and use Microsoft Excel to view the files. Please note that these workouts are subject to change at any time for any reason, especially what you see for the meets (those are just suggestions and your race participation will change every week).
There are 4 different workouts this year! What?! Why four? Well, it turns out that there isn’t one workout that fits every athlete. Most of you will fall under one of the 400m workouts, but a few of you, like Michael Park and most jumpers, will never be 400m runners. I’m okay with that but you need a different style of workout. Here is a breakdown of the 4 different workouts:
1) 400m Base Runner Workouts: This workout is designed for most of the new athletes as well as some of the more advanced athletes where a little extra endurance training will benefit them the most. There isn’t much difference between this workout and the other 400m workouts.
2) 400m Runner Workouts: This workout will be for those athletes who show exceptional skill and proficiency in the 400m run. Often, these athletes are returners who worked out all year lifting weights and specifically preparing to run the 400m.
3) 100m Speed Endurance Based Workouts: This workout will be for those who I, as the coach, determine are not 400m runners. The athletes for this workout already have enough strength and experience for a solid acceleration performance. This will be the smallest group, by far.
4) 100m Acceleration Based Workouts: This workout is designed for jumpers, throwers, pole vaulters, and a few others for which there really is no reason to train for the 400m. Their particular event focuses on getting up to full speed as quickly as possible.
-Coach Vandermyn