Independent Training Program (17 Dec 2007 – 5 Jan 2008)

Sprinters/ Throwers/ Jumpers

Monday
Gym training

Tuesday
Long run for 2 km; stretch and CORE exercises (front bridge/
side-bridge/ hamstring bridge)
Crunches (100 reps for Girls; 150 reps for Boys)

Wednesday
Off-day

Thursday
Hill work (find a suitable hill about 100m- 150m long)
Warm-up and stretch
Hill run (100m-150m) X 10
Hill sprint 80m x 10

Friday
Medicine ball exercises
Overhead throw/ vertical throw/ back throw/ frontal chest throw/
single- hand throw (alternate) 100 reps each exercise
100m lunge w/ medicine ball X 3 reps

Saturday
Long run for 2 km; stretch and CORE exercises
Crunches (100 reps for Girls; 150 reps for Boys)

Sunday
Off-day


Distance runners

Monday
Gym

Tuesday
Long run (25 mins for Girls/ 40 mins for boys)
Stretch, CORE exercises (front bridge/ side-bridge/ hamstring bridge)

Wednesday
Off-day

Thursday
Hill work (100m -150m)
Hill runs (100-150m) x 20
Uphill Lunges (100m) x 3

Friday
Track work
1,200m x 6 reps (6 mins rest)

Saturday
Long run (25 mins for Girls/ 40 mins for boys)
Stretch, stridings 150m x 10

Sunday
Off-day

We Run with Passion
We Exceed our Limits
We Strive for Excellence

SAJC Trackers!

SENIORS

Adib
Bryan
Choon Kit
Dannel
Delise
Dharlynnie
Guan Wei
He Wei
Hui Neng
Jethro
Jun Jie
Karen
Lecia
Leonard
Peiying
Sarah
Sherry
Sheng Hsuan
Tejaswi
Vanessa
Wu Shuang
Xiao Kang
Xuan Ying


JUNIORS

Amar
Basil
Bryan
Clarissa
Dawn
Fazleen
Frances
Jason
Jefferson
Kenneth
Lorin
Lynette
Priscilla
Siong Peng
See Yi
Syafikah
Xin Yi
Zul

Ms Jasmine Tan
Ms Charis Lo
Coach Hosni

23rd August
Youth Olympic Games Athletics Finals
Bishan Stadium

You
Don't
Mess
With
The
TRACKERS!