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 19th

at school   3:00 pm

Dec 20th

at school   1:00 pm

Dec 21st

at school   9:00 am

23rd 

nopractice
bus to meet leaves at 2:30 pm
Dec 24th  

no practice  do below

#Sprinters/Hurdlers/Jumpers workouts (if on vacation)

Dec 25th

no practice  do below

#Sprinters/Hurdlers/Jumpers workouts (if on vacation)  

Dec 26th

at school   9:00 am

Dec 27th

no practice  do below

#Sprinters/Hurdlers/Jumpers workouts (if on vacation)  

Dec 28th

at school   9:00 am

Dec 30th  

at school   9:00 am
Dec 31st

no practice  do below 

#Sprinters/Hurdlers/Jumpers workouts (if on vacation) 

Jan 1st

no practrice  do below

#Sprinters/Hurdlers/Jumpers workouts (if on vacation)

Jan 2nd

at school   3:00 pm
Jan 3rd

at school  3:00 pm
Jan 4th

at neighborhood   9:00 am

Distance Runners (who can come to practice)

Monday Tuesday Wednesday Thursday Friday Saturday
Neighborhood = Durand Park     Dec 19th

at school   3:00 pm

Dec 20th

at school   1:00 pm

Dec 21st

at neighborhood   9:00 am

23rd 

at school  9:00 am
Dec 24th 
 
no practice  Christmas

distance runners on vacation 

Dec 25th

no practice  Christmas

distance runners on vacation 

Dec 26th

at neighborhood   9:00 am

Dec 27th

at neighborhood   9:00 am

Dec 28th

at neighborhood   9:00 am

Dec 30th 

at school   9:00 am
Dec 31st

at neighborhood   9:00 am
Jan 1st

no practice  New Years Eve

distance runners on vacation

Jan 2nd

at school  3:00 pm
Jan 3rd

at school  3:00 pm
Jan 4th

at neighborhood   9:00 am

distance runners on vacation

Distance Runners workouts (if on vacation)

Monday Tuesday Wednesday Thursday Friday Saturday
      Dec 19th

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

Dec 20th

15 min easy, stretch, 4 x 200, 1 x 400, 4 x 200, all with a 200 jog in 800 pace, 2:30 min rest, 15 min cool down; core

Dec 21st  

long run

 

Sunday  Dec 22nd  

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

 

Dec 23rd

15  min jog, stretch, strides, 15-16 mins of hills, (example 8 x 2 min hill, 10 x 90 sec hill), jog back down, 10 min cool down; core 

Dec 24th 

Normal distance run at normal distance, normal pace; 5 x 40 meter flys, bands
Dec 25th  Christmas 

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

 

Dec 26th 

15 min easy, stretch, 3-4 mile tempo run, 15 min cool down; bands 

 

 




Dec 27th 
 

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

 

 

 

Dec 28th  

long run, push last 4-5 miles

 

Sunday  Dec 29th  

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

Dec 30th

15  min jog, stretch, strides, 3 sets of (4 x 300 with 100 meter jog in 1600 pace), jog 800 between sets, 10 min cool down 

                    or

15 min jog, stretch, strides, 3 sets of (55 sec - 1:15 run with 1 min rest in 1600 pace), jog 4-5 min between sets, 10 min cool down;  core
Dec 31st

Normal distance run at normal distance, normal pace; 6 x 100 meter strides

Jan 1st

Normal distance run at normal distance, normal pace; strides, core
Jan 2nd 

15 min easy, stretch, 3-4 critical velocity miles with 60 secs rest, 15 min cool down; bands  
Jan 3rd   

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

Jan 4th  

long run, push last 4-5 miles

Jan 5th

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

 

Sprinters/Hurdlers/Jumpers workouts (if on vacation)

Monday Tuesday Wednesday Thursday Friday Saturday
      Dec 19th

Moderate jog for 25-30
minutes.  Stretch/ 10 Minutes of Core

Dec 20th
 
8 x 2:00 hard run
(3 minutes break b/t each rep)
Cool Down/ Stretch/
10 minutes of core

 

Dec 21st
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 track:
Boys do 8 x 30
second hard run
(rest 3 minutes b/t reps)
Girls do 8 x 35
second hard run
(rest 3 minutes b/t reps)
Cool Down/ Stretch/
10 minutes of core

 

Dec 23rd 
 
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
Dec 24th  

 
Access to a track:
8 x 300 (Run quick—rest 2 minutes between each rep)
Cool Down/ Stretch/
10 minutes of Core

No access to a track:

Boys run 48-53
seconds, Girls run 60-65 seconds (rest 2 minutes in between each rep)
--These are to be done quick,
but not all out.
Cool Down/ Stretch/
10 minutes of Core
 

A. 
Dec 25th  Christmas 

  If you can:

Moderate jog for 25-30
minutes.  Stretch/ 10 Minutes of Core
 

 

Dec 27th   
 

8 x 2:00 hard run
(3 minutes break b/t each rep)
Cool Down/ Stretch/
10 minutes of core


Dec 28th
   
Moderate jog for 25-30 mins. 
Stretch 10 mins; Core
Dec 29th
 
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 track:
Boys do 8 x 30
second hard run
(rest 3 minutes b/t reps)
Girls do 8 x 35
second hard run
(rest 3 minutes b/t reps)
Cool Down/ Stretch/
10 minutes of core
     

  

Dec 31st

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
 Jan 1st

If you can:

Moderate jog for 25-30
minutes.  Stretch/ 10 Minutes of Core
Jan 2nd (if still on vacation)

Access to a track:
8 x 300 (Run quick—rest 2 minutes between each rep)
Cool Down/ Stretch/
10 minutes of Core

No access to a track:

Boys run 48-53
seconds, Girls run 60-65 seconds (rest 2 minutes in between each rep)
--These are to be done quick,
but not all out.
Cool Down/ Stretch/
10 minutes of Core
     

 

 

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