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| INTERVAL TRAINING Speed |
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| Equipment: | Stopwatch, Time chart, Cones | |||
| Location: | Track | |||
| Team warm-up | ||||
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Time: | 10 minutes | ||
| Activity: | Leisure walking: 50-60% 5 minutes (Low-intensity-normal walking pace) Fitness walking: 60-75% 5 minutes |
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| Exercise Prescription |  |
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| Time: | 40 minutes | |||
| Exercise: | Interval Training for 1.5 mile run |
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| Intensity: | Medium – 60-75% (Recovery period) High – 75-85% (Interval period) |
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| Implementation: | Participants selects goal for run time | |||
| Implementation: | TRAINING CYCLE |
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Begin intervals at lane lines Use lanes 5 & 6 Start stop watch Sprint to first orange marker (200m) |
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| RECOVERY | ||||
| Jog to second marker (100m) Start stop watch Sprint to third orange marker (200m) Jog to the initial starting line (100m) Repeat cycle 4-6 times |
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| Team Cool Down Stretch: | ||||
| Time: | 10 minutes | |||
| Exercise: | See Diagram S#1 Instructor leads 30 second hold duration for each muscle group (right and left side) |
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| Stretch Diagram # 1 | |||
| Lateral Neck Stretch | Shoulder Circles | Arm Circles | Chest Stretch |
| Slowly tilt head toward one shoulder. Hold 10 seconds. Repeat toward other shoulder. 2x’s | Circle shoulders up and down, forward and backward. 8x’s | Bring arms straight out from you sides and draw circles with your arms for 10 seconds, alternate various directions. | Hold hands behind back and squeeze shoulder blades together. Slowly raise and straighten arms. Hold 10 seconds. 2x’s |
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Back Stretch | Standing Quad Stretch | Calf Stretch |
| Draw one knee up toward chest, clasping hands around the knee, round the upper back, keeping a slight bend in stabilizing leg, hold 10 seconds. Switch legs 2x’s | Pull heel toward buttocks until stretch is felt in front of thigh. Keep a slight bend in stabilizing leg. Hold 10 seconds. Switch legs 2x’s | Keeping back leg straight, with heel on floor and turned slightly outward, with arms outstretched, lean forward until a stretch is felt in calf. Switch legs 2x’s | |
| Hip/Knee- Hip Flexor | Ankle Rotations | Hamstring Stretch |  |
| Kneeling on right knee, slowly push pelvis down while slightly arching back until stretch is felt on front of hip. | Lying down, with right leg relaxed, left knee bent, gently circle the right ankle several times and change directions. Switch legs 2x’s | Gently pull knee to chest until stretch is felt. Hold 10 seconds. Switch legs 2x’s | |