West Ranch Track & Field – Fall / Holiday At-Home Training Plan

(For Non-beginners & Advance athletes)

Hey Wildcats!

This is Coach Mark. If you’re not currently enrolled in the track conditioning class or participating in another sport, this plan is for you. These workouts are designed for you to complete anywhere—at home, at a local park, or wherever you have some open space. You don’t need a gym, weight room, or special equipment—just your body, a little space, and a steady effort each week.

Our goal is to create and maintain a strong foundation of fitness, form, and consistency as we move into the upcoming season. We’ll also be creating a warm-up video so you can see exactly how to perform the drills and exercises suggested in this plan.

LEVEL 1 – BEGINNER PLAN (New or returning athletes building fitness)

• Effort Range: 60–75% (comfortably hard, not all-out)
• 3 days per week (optional 4th day for extra cardio or recovery)

Weekly Format

Monday(s)

• 5–10 min light jog or brisk walk
• Dynamic warm-up:
  • High knees ×20m, Butt kicks ×20m, Lunges ×10 each leg, Arm circles ×10, Jumping jacks ×20
• Workout: 4×200m moderate run (3 Min recovery)
  • Core: Plank (3×20 sec), Crunches (3×15), Leg raises (3×10)
  • Stretch 5–10 min

Wednesday(s) – Strength & Core

• 3 Rounds (rest 1–2 min between rounds): 10 Squats, 8 Pushups, 10 Lunges (5 each leg), 15-sec Side Plank (each side)
  Optional finisher: 3 x 30 Seconds arm swings (running)

Friday(s) – Form & Stride

• Warm-up jog 5 min
  • Drills: A-skips, B-skips, Karaoke, etc (2×20m each)
• Workout
  • Strides: 6×60m at 70–80% effort (walk back to recover)
    Cool-down walk 5 min, Stretch hips, quads, calves
  • Optional Saturday
    10–20 min walk/jog, bike ride, or light sport

LEVEL 2 – INTERMEDIATE PLAN

• (For athletes already training in another sport or the track class)
• Effort Range: 70–85%
• Days per week: 4 (optional 5th active recovery day)

Monday(s) – Endurance & Core

• Warm-up jog 2-3min + dynamic stretches ( you should know these drills)
• 3×300m @ 70–75% (3 min rest)
• Core Circuit (3 rounds): 20 Crunches, 15 Leg Raises, 30-sec Plank, 10 Superman Extensions

Tuesday(s) – Strength & Mobility

• 3 Rounds: 15 Bodyweight Squats, 10 Pushups, 10 Lunges (each leg), 15 Jump Squats, 30-sec Plank
• Mobility (2 min): Hip circles, ankle rolls, shoulder rotations

Thursday(s) – Hill / Speed Endurance

• Warm-up jog 2-3 min _ Dynamic Stretching
• 6×60m hill sprints @ 75–80% (walk down recovery)
• Finish with 4×50m strides (flat surface)
• Stretch and hydrate

Saturday(s) – Recovery + Active Core

• 5–10 min easy jog or walk
• 10 min stretching or yoga
• Optional: light core circuit (plank, bridge, side plank)

“You don’t need perfect conditions—just a consistent effort. Every rep, every stride, every day you show up makes you better.”

Go Wildcats!

Coach Mark Crear

Proper warm-up drills and structured training routines are crucial for athletes aiming to maximize their performance and minimize the risk of injury. At West Ranch Track & Field, we emphasize the importance of preparing both the body and mind for the challenges of competitive sports. Our comprehensive approach to training includes dynamic stretching, targeted exercises, and motivational guidance to ensure our athletes are ready to excel. Join us in building a foundation of strength, agility, and resilience that will serve you both on and off the track.

Get ready to maximize your performance with our Thanksgiving workout schedule! Starting Monday of Thanksgiving week, we will provide detailed daily workouts designed to keep you in peak condition. Stay on track with our structured routines that focus on strength, endurance, and flexibility. Remember, consistency is key to building champions on and off the track.

• Inspirational Athlete Stories
• Goal Setting for Success
• Overcoming Challenges
• Building Mental Toughness
• Leadership in Sports
• Community Involvement