Look below for practices for those who can come to practice and those who are on vacation.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Dec 24th at school 9:00 am |
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| 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
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Dec 31st at school 9:00 am |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Neighborhood = Durand Park |
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Dec 23rd
at school 1:30 pm |
Dec 24th Durand Park 10:00 am |
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| 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 |
| Jan 2nd Durand Park 9:00 am |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | ||
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Dec 23rd Rhythm miles or normal distance; 6 x 100 strides; bands |
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| 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.
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Dec 29th Rhythm miles or normal distance; 6 x 100 strides; core
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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.
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Dec 31st
long run
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| Sunday Jan 1st
jog 3-5 miles and short hill sprints or take off |
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| 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 |
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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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. |
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| 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.
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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.
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Dec 29th full warmup, 4 x 100 meter strides,
3 x 5 x
30 seconds
5:00
Stretch |
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.
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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.
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