Winter Holiday Practice Schedule

Look below for practices for those who can come to practice and those who are on vacation.

If on vacation     Distance runners     Sprinters/Jumpers/hurdlers     Throwers

Sprinters/Jumpers/Hurdlers/Throwers (who can come to practice)

Monday Tuesday Wednesday Thursday Friday Saturday
          Dec 24th  

at school 9:00 am
26th 

at school 9:00am


Dec 27th  

at school  9:00 am
Dec 28th

no practice, see sprinters on vacation

Dec 29th

at school   9:00 am

Dec 30th

at school   9:00 am

 

Dec 31st

at school   9:00 am

Distance Runners (who can come to practice)

Monday Tuesday Wednesday Thursday Friday Saturday
Neighborhood = Durand Park      

 

Dec 23rd

at school   1:30 pm

Dec 24th

Durand Park 10:00 am

distance runners on vacation

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

at school  9:00 am

Dec 31st

Durand Park  9:00 am

distance runners on vacation 

Jan 2nd 

Durand Park   9:00 am
         

distance runners on vacation

Distance Runners workouts (if on vacation)

Monday Tuesday Wednesday Thursday Friday Saturday
       

 

Dec 23rd

Rhythm miles or normal distance; 6 x 100 strides; bands

Dec 24th

long run, push last 2-3 miles

long run today 

Sunday  Dec 25th  Christmas

jog 3-5 miles and short hill sprints or take off

 

Dec 26th

If no track, 8 x 2 min with 2 min rest @ 3200 pace, 4 x 100 @ 400 pace, 10 min cool down; core.

Dec 27th 

Normal distance run at normal distance, normal pace; strides, bands
Dec 28th 

15  min jog, 8 x 800 @ tempo pace with 60 sec rest, 4 x 200 @ 800 pace, 10 min cool down; core.

 

Dec 29th 

Rhythm miles or normal distance; 6 x 100 strides; core

 

 




Dec 30th 
 

15  min jog, 3 x 800 @ 1600 current pace, 6 min rest , 4 x 100 @ 400 pace, 15 min cool down; core.

If no track, 15  min jog, 3 x 2:30 mins @ 1600 current pace, 6 min rest , 4 x 100 @ 400 pace, 15 min cool down; core.

 

Dec 31st  

long run

 

Sunday  Jan 1st  

jog 3-5 miles and short hill sprints or take off

Jan 2nd

If no track, 8 x 2 min with 2 min rest @ 3200 pace, 4 x 100 @ 400 pace, 10 min cool down; core.

Jan 3rd (School starts) 

Normal distance run at normal distance, normal pace; strides, bands
       
 

 

Sprinters/Hurdlers/Jumpers workouts (if on vacation)

Monday Tuesday Wednesday Thursday Friday Saturday
       

 

Dec 24th

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.
Dec 26th 
 

 

 full warmup, then 4 x 3 x 20 

seconds FAST with a 20 second break btw reps and a 4:00 break btw 

sets. 10 minute jog afterward. If you have access to weights, get a good lift in–if 

not, then do 10 minutes of squats and lunges.


Dec 27th  

 

If you are running tomorrow, do a full warmup, 15 minute jog, 4 x 100 meter 

strides, 4 x 60 meter accelerations (first 20 @ stride pace, 2nd 20 @ 85%, 

last 20 @ 95%). 5 minute jog as cool down.


If you are not in the meet tomorrow, 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. 
Dec 28th 

 

If you are not in today’s meet: do a full warmup, a 20 minute easy run, 6 x 100 

meter strides, and 2 sets each of core, hips, squats, lunges.


 


 

 

Dec 29th   
 

    full warmup, 4 x 100 meter strides,  

3 x 5 x 30 seconds
@ fast pace with a 45 second break between reps and 

5:00 Stretch
afterwards/plus core and hip circuit for 5 mins/ finish with band exercises.




Dec 30th
   

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.


 

Dec 31st
 

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.





Jan 1st

Full warmup and a 20-40 minute long run depending on fitness. Stretch afterwards, plus core/hip circuit.
     

  

 

 

Throwers workouts (if on vacation)

 

Throwers workouts (if on vacation)
THROWS WORKOUTS FOR WINTER BREAK IF NOT AT PRACTICE
MONDAY- REPEAT THURSDAY
I. JOG 800\
II. STRENGTH CIRCUIT
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 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

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
SATURDAY
I. JOG 800
II. WARMUP
III. RUN 30 SECONDS REST 2MIN. (REPEAT 8 TIMES)
IV. STRENGTH CIRCUIT –REST 2MIN-(REPEAT)
V. STRETCH