Wolverine Track Field Goal Setting Guidelines for the 2010

							                                          Wolverine Track & Field
                              Goal Setting Guidelines for the 2010 Track Season

It has been said, “If you aim at nothing you will be sure to hit it.” Goals are extremely important and learning to set
realistic goals that are achievable is a skill that will pay you dividends your whole life. Working backward from your
season goals you can then set intermediate goals that will help you assess you progress toward achieving the larger
goal.

The following are the marks that if achieved during the 2010 season will guarantee a varsity letter in track:

Event              Girl’s Mark                     Boy’s Mark
 400m              1:02.0                           :52.9
 800m              2:28.0                          2:04.0
1600m              5:48.0                          4:44.0
3200m             12:16.0                         10:16.0

Good competition gives you the opportunity to set new personal bests and the Valley league and SD Section CIF has
good competition. Our lettering standards are relatively easy compared with the standard that must be attained to
automatically qualify for the CIF Prelims. Those standards if met at our league championships are as follows:

Event               Girl’s Mark                    Boy’s Mark
 400m               1:01.02                         :51.83
 800m               2:25.48                        2:01.20
1600m               5:24.19                        4:31.31
3200m               11:58.07                      9:57.56

An additional motivation can be to establish a new school record in 2010. The following are the Westview school
records in the distance events:
Event                Girl’s Mark                            Boy’s Mark
 400m                1:00.65 (Rachel Lofton 2007)           :48.92 (Atiba Liverpool 2003)
 800m                2:17.57 (Missy Barclay 2005)           1:59.6(h) (Robert Smith 2009)
1600m                5:03.20 (Missy Barclay 2006)           4:22.39 (Travis Kuhlman 2007)
3200m                11:26.90 (Missy Barclay 2006)          9:15.23 (Travis Kuhlman 2007)

In order to achieve these levels of performance you must be able to accomplish workouts that produce the level of
fitness that positions you to attain your goal. There is no magic here. What you achieve in your workouts translates
into competitive performance if you allow yourself to deliver the effort against the competition. This is the great thing
about distance running. The harder you work the better you get. Only you determine how far you go in the sport. If
you set a goal and then want it bad enough to put in the required work you will achieve your goal. The coach’s job is
to get you to focus on and enjoy the process that produces the level of fitness you need to accomplish your goal.

The first step is setting your goals. I would like you to set a goal for each of the four events listed. I will then try to
give you workouts that support those goals. You will need to set intermediate goals for the season and for each week
of practice and competition. The better you become at setting realistic achievable goals the more fun you will have in
track.

                                  My personal Goals for the 2010 Track Season


400m_________________                                                    1600m____________________

800m_________________                                                    3200m____________________


After setting your goals for this season please paste them into an email and send them to me.
Letmerun@aol.com..

Coach C
Pre-Season Track Workout Record 2010
Session: Date: Workout record:
1        12/14____________________________________________________________________
2        12/15____________________________________________________________________
3        12/16____________________________________________________________________
4        12/17____________________________________________________________________
5        12/18____________________________________________________________________
6        12/19____________________________________________________________________
7        12/20____________________________________________________________________
8        12/21____________________________________________________________________
9        12/22____________________________________________________________________
10       12/23____________________________________________________________________
11       12/24____________________________________________________________________
12       12/25___________________________________________________________________
13       12/26___________________________________________________________________
14       12/27___________________________________________________________________
15       12/28___________________________________________________________________
16       12/29___________________________________________________________________
17       12/30___________________________________________________________________
18       12/31___________________________________________________________________
19       01/01___________________________________________________________________
20       01/02___________________________________________________________________
21       01/03___________________________________________________________________
22       01/04___________________________________________________________________
23       01/05_________________________________________________________________
24       01/06___________________________________________________________________
25       01/07___________________________________________________________________
26       01/08___________________________________________________________________
27       01/09___________________________________________________________________
28       01/10___________________________________________________________________
29       01/11___________________________________________________________________
30       01/12___________________________________________________________________
31       01/13___________________________________________________________________
32       01/14___________________________________________________________________
33       01/15___________________________________________________________________
34       01/16___________________________________________________________________
35       01/17___________________________________________________________________
36       01/18____________________________________________________________________
37       01/19____________________________________________________________________
38       01/20____________________________________________________________________
39       01/21___________________________________________________________________
40       01/22____________________________________________________________________
41       01/23____________________________________________________________________
42       01/24____________________________________________________________________
43       01/25____________________________________________________________________
44       01/26____________________________________________________________________
45       01/27____________________________________________________________________
46       01/28____________________________________________________________________
47       01/29____________________________________________________________________
48       01/30____________________________________________________________________
49       01/31____________________________________________________________________
50       02/01____________________________________________________________________
51       02/02____________________________________________________________________
52       02/03____________________________________________________________________
53       02/04____________________________________________________________________
54       02/05____________________________________________________________________
55      02/06____________________________________________________________________
56      02/07____________________________________________________________________
57      02/08____________________________________________________________________
58      02/09____________________________________________________________________
59      02/10____________________________________________________________________
60      02/11____________________________________________________________________
61      02/12____________________________________________________________________
62      02/13____________________________________________________________________
63      02/14____________________________________________________________________
64      02/15____________________________________________________________________
65      02/16____________________________________________________________________
66      02/17____________________________________________________________________
67      02/18____________________________________________________________________
68      02/19____________________________________________________________________
69      02/20____________________________________________________________________
70      02/21____________________________________________________________________

Highlighted dates : Team meets with coach Mondays and Wednesday when school is in session 3:30PM
on the Track. Saturdays at 8AM at designated locations
Suggested Workouts:

Mondays and Wednesdays: (Moderate to Moderately Hard) Warmup 1600m, 15-20 min Tempo run,
drills and stretching followed by 8 X 100m hill bounding (high knee lift) and either 8 X 100m at target
400m pace or 5 X 150 m at target 400m pace or 4 X 200m at target 400m pace. Cool down 1600m jog.
Core.

Tuesday and Thursday: (Easy) Warmup 1600m, stretching and 45 min easy run. 4 X 100m strides at
400 to 800m race pace. Core

Fridays: (Moderate to Moderately Hard) Warmup & stretch. 20 X 200m at mile pace with equal rest or 8 X
400m at mile race pace with equal rest or 4 X 800m at 2 mile race pace with 2 min rest or 2 X 1 mile at Tempo
pace with 1 min rest between. Cool down 1 mile

Saturdays: (Moderate to Hard) 1 hour - 1hr 15min steady run.

Sundays: Rest or 30 min aerobic activity such as walking, hiking, bicycling or swimming.

There are 70 possible days to workout between December 14, 2009 and the first official track practice on
February 2, 2010. Please use this sheet to record what you do. Try to record at least 50 workouts in this
time frame and preferably 60 workouts. Mileage should be 35-40 miles per week depending upon how far
you go on Saturdays and easy days.