Dont let all the hard work that you have already put in go to waste. Make sure you stay in shape during the break, so you can come back just as strong and fast and be ready to stay in front of your competition. Remember our District meet is on April 15th and 16th.
3 lap warm up jog curves and do the grass drills on the straights.
Lap 1 - side to side slides, turn at 50m; over and unders, turn at 50m
Lap 2 - butt kicks 50m and then toes in 50m; running backwards 50m and then toes out 50m
Lap 3 - bounding 25m, jog 25 m, repeat; quick feet 25m, lunges 25m, march 25m and then jog
4 x 50m stride outs, 4 x 50m accelerations and 2 x 30m sprints w/flying starts
Hip swings
Core workout on M, W, F - 30 suitcases, 20 obliques (r. and l.), 15 side legs lifts (r. and l.), 20 dead bugs
Core workout on Tu, Th- 2 x 35sec side and front planks, 25 glute lifts, 2 x 15 one legged glute lifts
(r. and l.)
Sprinters:
Monday 6 x 150m @ 19-25 sec. walk-jog a 250m for rest
Tuesday 4 x 250m @ 34-42 sec. walk-jog a 400m for rest
Wednesday 30min. jog for endurance
Thursday 8 x 100m @ 11-16 sec. walk-jog a 300m for rest
Friday ladder: 50m-100m-150m-200m-150m-100m-50m
Walk back to the start line for your rest time.
Middle Distance:
Monday 4 x 500m @ 1:24-1:40
Tuesday 2 x 400m x 3 with 1 min. rest in between the 400s then repeat after you walk-jog an 800m
400m @ 67-84 sec.
Wednesday 40 min. jog for endurance
Thursday 5 x 350m @ 57-73sec. walk-jog a 450m
Friday ladder: 200m-300m-500m-300m-200m @ race pace
Walk back to the start line for your rest time.
Workout.Long Distance Runners- Spring Break
Monday45 min. runAbs
Tuesday45 min. runAbs
Wednesday45 min. runAbs
Thursday45 min. runAbs
Friday45 min. runAbs
If you will not be around a track, then pick two days where you run 2 x 2 mile intervals running them 1-2 min faster than race pace. 5 min rest between each set. Mile cool down.
Sample speed workouts you choose from. Make sure you work in at least 2-3 days of speed:
· 8 x 400 at race pace. Walk 200 m to rest between each 400 m
· 3 x 300. 100 m jog between each 300. Repeat the set 3 times. Jog 400 m between each set
· 10 x 200 m. Jog 200 m between each 200
· 2 x 300, 500, 400.
Make sure to record your workouts each day and turn it back into me.
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