Look below for practices for those who can come to practice and those who are on vacation.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Dec 22nd at school at 1:30 pm |
Dec 23rd at school 9:00 am |
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| 25th no practice,
see
sprinters on vacation |
Dec 26th at school 9:00 am |
Dec 27th
no practice, see sprinters on vacation |
Dec 28th
at school 9:00 am |
Dec 29th no practice, see sprinters on vacation |
Dec 30th at school 9:00 am |
| Jan 1st no practice, see sprinters on vacation |
Jan 2nd school starts practice after school |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Neighborhood = Durand Park |
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Dec 22nd
at school 1:30 pm |
Dec 23rd Durand Park 10:00 am Alumni Run as well |
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| 25th no practice distance runners on vacation |
Dec 26th Durand Park 9:00 am |
Dec 27th Durand Park 9:00 am |
Dec 28th
Durand Park 9:00 am |
Dec 29th
Durand Park 9:00 am |
Dec 30th Durand Park 9:00 am
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| Jan 1st no practice distance runners on vacation |
Jan 2nd school starts practice after school |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | ||
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Dec 22nd Rhythm miles or normal distance; 6 x 100 strides; bands |
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| Dec 25th Take your usual Sunday |
Dec 26th 1 mile tempo, 2 min rest, 6 x 200 hill, jog backdown and start, 1 mile slightly faster, 2 min rest, 6 x 200 hill, jog backdown and start,1 mile slightly faster (Run striong 200s if no hills, 90 sec rest) adjust the workout to your individual mileage. Younger ones just 800, hills and 800 |
Dec 27th
Normal distance run at normal distance, normal pace; strides, core
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Dec 28th 15-20 min jog, 2 sets of 8 x 200 hill, 3 min jog between sets, bands do strong 200s, if no hill available with 90 sec rest |
Dec 29th Rhythm miles or normal distance; 6 x 100 strides; core
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Dec 30th
long run, strong 4 - 6 mile stretch
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| Sunday Dec 31st
jog 3-5 miles and short hill sprints or take off |
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| Jan 1st 14 min - 10 min - 6 min tempo with 60 secs between, 8 x 150 at 800 pace; core. younger runners do 12 - 8 - 4 or 10 - 6 - 3 + 150s |
Jan 2nd (School starts) Normal distance run at normal distance, normal pace; strides, bands |
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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Dec 23rd Long Sprinters— full warmup, 4 x 100 meter strides, 2 sets of 3 x 90 seconds relatively fast with a 90 second break between reps and a 3:00 break between sets. Then do 8 x 150 pickups (start at stride pace and each 50 gets faster—walk back rest) Short Sprinters—full warmup, 4 x 100 meter strides, 3 x 5 x 15 seconds FAST with a walk back rest between reps and a 5:00 rest between sets. Then do 8 x 100 @ stride pace. Stretch. 2 sets of maximum pushups with a 60 second break btw Dec 25th Christmas Long/Short Sprinters–if you can fit it in, do a full warmup and a 20-40 minute long run depending on fitness. Stretch afterwards/plus core and hip circuit for 5 mins/ finish with band exercises. |
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| Dec 25th Merry Christnas!! |
Dec 26th full warmup, 4 x 100 meter strides, 3 x 8 x 30 seconds @ moderate pace with a 30 second break between reps and 5:00 between sets. 15 minute jog as cool down.
A.
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Dec 27th
20 minute easy run, 6 x 100 meter strides, and 2 sets each of core, hips, squats, lunges.
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Dec 28th full warmup, 4 x 100 meter strides,
3 x 5 x
30 seconds
5:00
Stretch |
Dec 29th
full warmup and a 20-40 minute long run depending on fitness. Stretch afterwards, plus core/hip circuit. If you have access to weights, get a good lift in–if not, then do 10 minutes of squats and lunges.
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Dec 30th Long Sprinters– full warmup, 4 x 100 meter strides, 3 x 2:00 moderately hard (3:00 break), then 3 x 90 seconds moderately hard (2:00) break, then 3 x 30 seconds faster with a 1:00 break. 10-15 minute jog as cool down, stretch. Short Sprinters– full warmup, 4 x 100 meter strides, 3 x 5 x 15 seconds FAST with a walk back rest–5 minute jog as cool down then stretch.
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