Distance Runners practice schedule Distance runners if on vacation Sprinters practice schedule Sprinters if on vacation
Sprinters workouts will be posted on Coach jacoutot's Google Classroom.
if you can be at practice
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| March 28
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March 29 no practice Good Friday |
March 30
9:00 am at neighborhood |
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| April 1 9:00 am at neighborhood road/hill workout, core |
April 2 9:00 am at neighborhood distance plus strides, bands |
April 3 9:00 am at neighborhood rhythm miles run plus strides, core |
April 4 9:00 am at neighborhood hill workout, bands |
April 5 9:00 am neighborhood distance plus strides, core |
April 6
9:00 am at neighborhood Long run, bands |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| March 28
10-15 min jog, stretch, strides, 3 x 400 w/ 400 jog (date 800 pace),jog 800 and 4 x 200, starting at 1600 pace and make each one faster or no track, the same and use approximate 400 times, 10 min cool down; bands
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March 29 normal distance run plus strides, core
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March 30
long run with strong part, bands |
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| Sunday March 31
easy distance or off
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| April 1
10 min jog, stretch, strides, alternate 1 mile, 3 x 1600, 1 min rest, tempo, 6 x 200 uphill fast, If no hills, do approximate 6 x 300 with 2 min rest at 800-1600 goal pace; 10 min cool down, core new people do 800s instead of 1600 but at 3200 pace
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April 2
normal distance run plus strides, bands
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April 3
rhythm miles run plus strides, core
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April 4
10 min jog, stretch, strides,12 x 200 m uphill at 1600 pace, 10 min cool down, bands
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April 5 normal distance run plus strides, bands | April 6
long run with strong 2-6 miles, core |
| Sunday
April 7
jog easy distance or zero new people off |
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| April 6
at school 9:00 am |
April 7 no practice Good Friday |
April 8
no practice |
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| April 10 9:00 am at school
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April 11 9:00 am at school |
April 12 9:00 am at school
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April 13 9:00 am at school |
April 14 no practice |
April 15
East Brunswick Inv |
Sprinters if on vacation or can't be at practice
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| April 6 6 x 300 (3:00 between reps), 6 x fast 50, 10:00 cool down, stretch, No access to track: 6 x 50 seconds, 6 x 8 seconds fast, 5:00 cool down, stretch
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April 7 3-4 mile run, stretch, core/abs |
April 8 30 minutes of continuous run: alternate between 30 seconds sprint and 90 seconds jog, 5:00 cool down, stretch, core/abs
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| Sunday April 9 off |
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| April 10
2 x 10 x 80 meter sprint (walk back 80 meter rest) 5-6 minutes rest between sets, 5:00 cool down, core/abs No Access to a track: 2 x 10 x 10 second sprint (same rest as above)
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April 11 8 x 200 Boys @ 27-31 seconds, Girls @ 32-36 seconds (rest 3:00 between reps), 5:00 cool down, stretch, abs/core
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April 12 Recovery Day: 3 mile run, stretch, core/abs |
April 13 5 x 400: Boys @ 62-72 depending on level, Girls @ 75-85 (rest is 3-4 minutes), 4 x fast 50, 5:00 cool down, stretch, abs/core
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April 14 3 mile run, stretch, 10 x 100 meter strides on grass, stretch, core/abs |
April 15 2 x 8 x 200 Boys @ 33-35, Girls @ 37-40 (90 seconds break), 5:00 cool down, stretch, core/abs
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| Sunday
April 16 off |