Distance Runners Distance runners on vacation Sprinters/Hurdlers/Jumpers/Throwers
Sprinters/Hurdlers/Jumpers on vacation Throwers on vacation
if you can be at practice
| Friday | Saturday | Sunday | ||||
| April 3rd Good Friday no team practice allowed see schedule below |
April 4th
9:00am
practice at the neighborhood long run |
April 5th Easter
jog 3 - 5 miles and short hill sprints or take day off if you usually do
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| April 6th 9:00 am
practice at school track workout |
April 7th 9:00 am practice at neighborhood distance |
April 8th 9:00 am
practice at school track workout |
April 9th 9:00 am practice at neighborhood rhythm miles |
April 10th 9:00 am
practice at school track workout JV meet - bus leaves @ 8:30 am |
April 11th 9:00 am practice at the neighborhood long run |
April 12th jog 3 - 5 miles and short hill sprints or take day off if you usually do |
| Friday | Saturday | Sunday | ||||
| April 3rd 10 min jog, stretch, strides, 6 x 300m with 500 jog at 800 pace, 10 min cool down, ab cycle or if no track just substitute 6 x whatever it would take to run 300s at 800 pace |
April 4th
long run - add 10 mins to normal run or up to 1 hr 20 mins |
April 5th
jog 3 - 5 miles and short hill sprints or take day off if you usually do |
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| April 6th
10 min jog, stretch, strides, 8 x 400m at 1600 pace with 120 sec rest, jog 400, 3x100m, 10 min cool down, abs cycle or if no track 10 min jog, stretch, strides, 8 x 1:15-30 sec with 120 sec rest at 1600 pace, jog 400, 3x100m, 10 min cool down, abs cycle |
April 7th
distance run, hurdles, bounding and 6 x 40m flies |
April 8th 10 min jog, 3 - 4 mile tempo run, jog mile, 6 x 200 meters, cool down or if no track jog 10 mins, tempo run, run for same time that it usually takes you, jog 10 mins, 6 x 35-40 sec strides, cool down
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April 9th
rhythm miles 4 x 150 accelerations |
April 10th
10 min jog, stretch, strides, 3 x 400m with 400 jog at 800 pace, 10 min jog then 4 x 100m @ 400 pace, walk back, 10 min cool down, ab cycle or if no track 4 x time it takes to run 400, jog 2x that time, jog 10mins then 4 x 20 secs, walk back, 10 min cool down, abs cycle new people do 2 400s and all 100s
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April 11th long run - add 10 mins to normal run or up to 1 hr 20 mins |
April 12th jog 3 - 5 miles and short hill sprints or take day off if you usually do |
If you can come to practice
| Friday | Saturday | Sunday | ||||
| April 3rd no team practice allowed see schedule below |
April 4th
9:00 am practice at school |
April 5th
no team practice
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| April 6th 9:00 am
practice at school
|
April 7th 9:00 am practice at school
|
April 8th 9:00 am
practice at school
|
April 9th 9:00 am practice at school
|
April 10th 9:00 am practice at school JV meet - bus leaves @ 8:30 am |
April 11th 9:00 ampractice at school |
April 12th no team practice
|
Tuesday, April 7:
Access to a track:
2 x 10 x 80 (Walk back rest b/t reps, 5-6 minutes b/t
sets)
Cool Down/Stretch/ 10 minutes of Core
No access to a track:
2 x
10 x 10 Second Sprint (Walk back rest b/t reps, 5-6 minutes b/t sets)
Cool
Down/ Stretch/ 10 minutes of Core
Saturday, April 4
Access to a track:
5 x 300 (Run quick—rest
3-4’ in between each rep)
Cool Down/ Stretch/10 minutes of Core
No access
to a track:
Boys run 50 seconds, Girls run 60 seconds (rest 3-4’ in between
each rep)
--These are to be done quick, but not all out.
Cool Down/
Stretch/10 minutes of Core
Sunday, April 5
3 mile x-country run.
Moderate jog for 25-30 minutes.
Monday, April 6
Access to a track:
3 miles of ins/outs. Jog the straights, Sprint the turns.
Cool Down/ Stretch/
10 minutes of Core
No access to a track:
Alternate between sprinting for
15 seconds and jogging for 35 seconds. Total run
time should be about 24
minutes.
Cool Down/ Stretch/10 minutes of Core
Tuesday, April 7:
Access to a track:
2 x 10 x 80 (Walk back rest b/t reps, 5-6 minutes b/t
sets)
Cool Down/Stretch/ 10 minutes of Core
No access to a track:
2 x
10 x 10 Second Sprint (Walk back rest b/t reps, 5-6 minutes b/t sets)
Cool
Down/ Stretch/ 10 minutes of Core
Wednesday, April 8:
Recovery
Day: Warmup and do extra stretches. 20 Minutes of core exercises.
Thursday, April 9:
Access to a track:
8 x 200 Boys aim for 28-31 seconds,
Girls aim for 32-36 seconds (Rest 3 minutes
b/t reps)
Cool Down/ Stretch/
10 minutes of core
No access to a track:
Boys do 8 x 31 second hard run
Girls do 8 x 35 second hard run (rest 3 minutes b/t reps)
Cool Down/ Stretch/
10 minutes of core
Friday, April 10:
Access to a track:
5 x 500
Boys aim for a 400 pace of 63 – 73
Girls aim for a 400 pace of 78-88
Cool Down/ Stretch/ 10 minutes of core
No access to a track:
Boys 5 x 1:20 fast run
Girls 5 x 1:30 fast run
Cool Down/ Stretch/ 10 minutes of core
Saturday, April 11:
Recovery
Day: Jog 2-3 miles (15-25 minutes) / Warmup/ Stretch/ 20 minutes of
core
Sunday, April 12: If you’ve been doing the workouts, you need to take the
day
off. Come back tomorrow refreshed and ready to go.
FRIDAY-REPEAT NEXT WEDNESDAY
I. JOG 800
II. WARMUPS
III. CIRCUIT
A. 25 PUSHUPS
B. 25 SQUAT THRUSTS
C. 25 SITUPS
D. 25 BOUNCE SQUATS
E. 20 LUNGES ON EACH LEG
F. 50 CROSSOVERS
G. 50 BICYCLES
H. 15 FIRE HYDRANTS EACH LEG
I. 50 FLUTTER KICKS
J. 20 LEG CIRCLES
· REST 2 MINUTES AND REPEAT
IV. STRETCH
MONDAY- REPEAT NEXT THURSDAY
I. JOG 800\
II. WARMUPS
III. CIRCUIT
A. 10 INPLACE HOPS-LUNGE FOR 20 METERS; REPEAT
B. 10 DOT DRILLS-KNEE TO CHEST 20 METERS;REPEAT
C. 10 SQUATS-CARIOCHA 20METERS; REPEAT
D. 15 PUSHUPS-FRANKENSTEIN 20 METERS;REPEAT
E. 10 UP AND BACKS-SIDE SHUFFLE 20 M. REPEAT
F. 10 BURPEES-SPIDERMAN 20 METERS. REPEAT
G. 20 VERTICLE JUMPS-SQUAT, PIVOT, TURN
INCH WORM 20 METERS; REPEAT
H. 15 PUSHUPS-LUNGE WITH TURN10 TIMES;REPEAT
I. 12 SPLIT JUMPS- BEAR WALK 20 METERS;REPEAT
J. 10 PIVOT JUMPS-SPIDERMAN WITH HEAD TURN
REPEAT
V. STRETCH
TUESDAY – REPEAT NEXT FRIDAY
I. JOG 800
II. WARMUP
III. DRILLS - WITH OR WITHOUT SHOT( POWER POSITION THROWS, FALL TO A, FALL TO A SNAP LEG UNDER, GLIDES, GLIDE THROWS) DO EACH 10 TO 15 TIMES
IV. AB CIRCUIT
* IF YOU HAVE ACCESS TO WEIGHTS – GET IN FOUR LIFTING DAYS
SQUAT 3X10, INCLINE 3 X 6, JERKS, PULLS 3 X 6, LUNGES 3 X 20 ON
EACH LEG