Easter Vacation Practice Schedule

Distance Runners practice schedule     Distance runners if on vacation     Sprinters practice schedule     Sprinters if on vacation

if you can be at practice

Distance Runners

Monday Tuesday Wednesday Thursday Friday Saturday
      March 29  

at school 3:20 pm

March 30

no practice Good Friday, see workout for on vacation
March 31

practice at the neighborhood 9:00 am long run

April 2  

9:00 am  at school 

bulk track workout

April 3 

9:00 am at neighborhood

distance plus strides

April 4

9:00 am at neighborhood 

critical velocity

April 5

Practice for everyone after school at 1:30pm
April 6

JV meet at 1:00 pm at Matawan (3200 or 800)
 
Practice for everyone else after school 1:30pm
April 7

practice at the neighborhood 9:00 am  long run

April 9  

9:00 am  at school 
         

 

Distance Runners workouts if on vacation or can't be at practice

Monday Tuesday Wednesday Thursday Friday Saturday
      March 29

rhythm miles run plus strides, abs cycle

 

March 30

jog, stretch, strides, 8 x 200 w/200 jog (goal 800 pace) and then 6 x 100 @ 400 pace with 100 walk back or if no track same workout with time it would take you to run the intervals, 10 min cool down;  abs cycle

new people do 2 miles plus 200s

March 31 

long run

Sunday  April 1

jog very slow, short distance and short hill sprints

new people off

April 2 

10 min jog, stretch, strides, 8 x 600m with same amount of rest as interval @ 3200 pace or if no track usual 600 time @ 3200 pace with same rest, 10 min cool down, abs cycle

new people do 6 x 600

 

April 3

 

normal distance run plus strides, abs cycle

 

April 4 

jog, stretch, 3 miles strong tempo pace, strides, 4 x 200 w/200 jog (goal 800 pace) and then 6 x 100 @ 400 pace with 100 walk back or if no track above with approximate time on roads, 10 min cool down;  abs cycle

new people do 2 miles plus 200s

April 5

rhythm miles run plus strides, abs cycle

 

 

April 6 

10  min jog, stretch, strides, 4 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;  abs cycle

new people do same as others

April 7 

long run

Sunday  April 8

jog very slow, short distance and short hill sprints

new people off

           

 

Sprinters

Monday Tuesday Wednesday Thursday Friday Saturday
      March 29  

at school 3:20 pm

March 30

no practice Good Friday, see workout for on vacation
March 31

practice at the school 9:00 am

April 2

9:00 am  at school 

 

April 3

9:00 am  at school
April 4

9:00 am at school 

 

April 5

after school at 1:30 pm
April 6  JV meet at Matawan @ 1:00 pm, bus leaves at 11:30am

Everyone else, at school at 1:30 pm
April 7

practice at the school 9:00 am

 

Sprinters if on vacation or can't be at practice

Monday Tuesday Wednesday Thursday Friday Saturday
      March 29

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

 

 

March 30

3-4 mile run, stretch, core/abs







March 31 
30 minutes of continuous run: alternate between 30 seconds sprint and 90 seconds jog, 5:00 cool down, stretch, core/abs

 

Sunday  April 9

off
April 2 

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)

 

April 3

8 x 200 Boys @ 27-31 seconds, Girls @ 32-36 seconds (rest 3:00 between reps), 5:00 cool down, stretch, abs/core

 

 

 

April 4

Recovery Day: 3 mile run, stretch, core/abs 









April 5
 
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



 

 

April 6

3 mile run, stretch, 10 x 100 meter 
strides on grass, stretch, core/abs 









April 7
 
 2 x 8 x 200 Boys @ 33-35, Girls @ 37-40 (90 seconds break), 5:00 cool down, stretch, core/abs

 

 

Sunday  April 16

off