Key one: STAY BUSY! The best way to stay in shape for track season is to do a secondary sport that is active because it insures you are on a pathway of activity which will make you stronger and faster.
That said-- if you are not doing another sport or feel the need for extra work:
Lifting should be done 2 (min) to 3 (max) times per week. In the off-season higher repitition and lower weight progressions are a good idea. Burners are always great for taxing your respiration systems and building mitochondria in addition. Incline Press/Bench Press/Rows/Squats/Cleans/Cleans and Jerks are excellent additions to the normal burners series. MAKE SURE to ad a lot of core/abdominal work. My suggestion is find a few that we do and you like or search online for medicine ball/fitness ball activities that look enjoyable. Get a few you like and incorporate them into your workouts.
RUNNING: --Note running and weightlifting days lap in together and both should be done often--
Sprinters ---- Hillwork (2 ups for each down), Acceleration Drills (Falling tower sprints for 30, or explosions), Plyometrics (Stadium Stairs, Ups/Downs on benches, Agility Ladders, one legged runs, standing braod jumps, box jumps, etc), and 100 accelerators w/300 walk recoveries x4. Any of these ideas (1-workout daily) should be done 2-3 times per week minimum, and 4 maximum (rotate them if you like all of the different training ideas). Distance runs (20-30 min) should be done 1/week to help maintain cardio-respiratory capability and to be prepared to handle harder/longer workout sessions when that time arrives. Make sure you warm up and cooldown properly!
Jumpers ---- Plyometric drills should be done 2/week--see sprinters above. Weight Training 2-4 days/week. Also incorporate some form training drills if you can get onto soft surfaces or the pit area of a track.
400/800: 20-35 min 2/week. 6x200 @ smooth with 150 walk, 50 jog in should be done 1-2/week. Weight training should be 3-4 days/week. Once per week you can substitute a distance or tempo day for the following: 400 @ smooth, 300 @ hard, 200 @ 400 RS, 100 @ FS. Triple recovery time to run time--- Do core work for 15-20 min and repeat a second time.
Distance: Keep mileage up around 30-40/week with 6 days on and 1 day off per week. Incorporate in repeat 250's (x10) at mile RS, 3-4 minute pick-ups (2/run) into runs (Fartlek...), and occasionally 3x1000 workouts at the track (at Mile RS-) with 1.5 times recovery jogging. Make sure to add warm-ups and cooldowns in, particularly on track days.
Email me (Carico67@hotmail.com) or call me if any questions. Thanks, and have a great summer! Coach C
---Also; WED nights the Greater Framingham Track Club has there meets.... lets support them!