PRACTICE TIMES OVER SPRING BREAK (Optional)
IN PERSON WORKOUTS w/ COACHES:
THROWS Mon - Fri @ 9:00AM - 11:00AM
HURDLES: Mon @ 11:00AM Tue, Wed, Fri @ 9:00AM
HIGH JUMP: Mon @1:00PM Tue, Wed, Fri @2:00PM
HORIZONTAL JUMPS: Coach Everett has not posted yet
SPRINTS: Mon 9AM Tue, Wed 12:15PM
DISTANCE: Workouts are posted below--if you want to run with others, meet at Benedict Park @3:15PM
We will be working Relay handoffs, block starts, and race technique for the next meet. If you aren't out of town--come to practice!!
WORKOUTS
ON YOUR OWN WORKOUT to do ONLY if you are out of town (NOT if you just slept in)
1) Whole Team Warm-Up
2) Your Event-Specific Warm-up
3) HIIT Workout:
2 sets with 1 min rest btwn each set. Each set should done without rest btwn exercises. Move from one exercise to the next fluidly, so have your equipment ready:
SET
30 jump Ropes (no jump rope? mimic the action!)
25 Air Squats
20 situps
20 Burpees
15 lunges (advanced--hold 10-20lb barbells)
10 push-ups (use counter or table if you can't do a push-up correctly from the ground)
3 minute abs (your choice)
REPEAT full set after 1 min rest
4) Low Intensity Plyometrics --watch up to 3:12 on the video
5) Hip mobility -- make sure to do these slowly and keep your hips square and your back flat.
Jumps (do in addition to above):
Single Leg Bounds - 15 yards 2x on grass or soft surface (both legs)
First phase into the sand 3x
Second phase into the sand 3x
Stand Triple 3x
3 step approach triple 2x
DISTANCE
Saturday: Long Run (30 -60 min)
Monday: Tempo 10 min warmup / 20 minutes @1min slower than your mile race pace / 10min cool down / Core work
Tuesday: 30 min easy (2 - 2.5 min slower than mile race pace)
Wednesday: Pre-race
Thursday: Track Meet or...
1&2 Milers: 4x 800m @mile pace
800&Milers: 6X200m @800pace
Friday: post race shakeout
Saturday: Long Run 40 - 80 min easy
Monday: 10 min warmup / 10x 1min hard 2 min easy / 10min cool down / Core work
Monday: Tempo 10 min warmup / 20 minutes @1min slower than your mile race pace / 10min cool down / Core work
Tuesday: 30 min easy (2 - 2.5 min slower than mile race pace)
Wednesday: Pre-race
Thursday: Track Meet or...
1&2 Milers: 4x 800m @mile pace
800&Milers: 6X200m @800pace
Friday: post race shakeout
Saturday: Long Run 40 - 80 min easy
Monday: 10 min warmup / 10x 1min hard 2 min easy / 10min cool down / Core work