Spring Break Work-outs

Mile/800
Monday:
· 10 minute warm up. Stretch.
· 5 minute fast followed by 3 minute jog repeated 3 times (5, 3, 5, 3, 5, 3). Work hard on the 5 minutes; push the wall! Try to run the same pace for all 3.
· 1 minute RB (release the beast) with 1 minute rest repeated 3 times.
· 10 minute cool down. Stretch, situps, pushups, walking lunges.

Tuesday:
· 30-40 minute recovery run

Wednesday:
· 10 minute warm up. Stretch.
· 3 minute medium pace, 2 minute strong and fast, 1 minute RB repeated 4 times (3, 2, 1 repeated 4 times in a row).
· 10 minute cool down. Stretch, situps, pushups, walking lunges.

Thursday:
· 30-40 minute recovery run

Friday:
· 10 minute warm up. Stretch
· 5 minute tempo (strong and steady, like when you run a 1200 at the beginning of practice on the track).
5 minute recovery
· 1 minute dang fast with 2 minutes rest, repeated 5 times.
· 30 seconds fast like you’re going to win the 400m at state if you keep up this pace—repeated 3 times.
· 10 minute cool down. Stretch, situps, pushups, walking lunges.

Saturday:
· 15 minute warm up. Stretch.
· 15 minute strong and steady, faster than a warm up, but you’re not racing.
· 10 minute cool down. Stretch.
· Eat mint chocolate chip ice cream.


400/800
Monday
· 10 minute warm up. Stretch.
· 3 minute fast followed by 2 minute jog repeated 3 times (3, 2, 3, 2, 3, 2). Work hard on the 3 minutes; push the wall! Try to run the same pace for all 3.
· 45 second RB (release the beast) with 2 minute rest repeated 3 times.
· 10 minute cool down. Stretch, situps, pushups, walking lunges.

Tuesday:
· 30 minute recovery run

Wednesday:
· 10 minute warm up. Stretch.
· 3 minute medium pace, 2 minute strong and fast, 1 minute RB repeated 4 times (3, 2, 1 repeated 4 times in a row).
· 10 minute cool down. Stretch, situps, pushups, walking lunges.

Thursday:
· 30-40 minute recovery run

Friday:
· 10 minute warm up. Stretch
· 4 minute tempo (strong and steady, like when you run a 1200 at the beginning of practice on the track).
5 minute recovery
· 30 seconds dang fast with 2-3 minutes rest repeated 5 times.
· 15 seconds fast like you’re going to win the 200m at state if you keep up this pace—repeated 3 times with 2 minutes rest after each.
· 10 minute cool down. Stretch, situps, pushups, walking lunges.

Saturday:
· 10 minute warm up. Stretch.
· 10 minute strong and steady, faster than a warm up, but you’re not racing.
· 10 minute cool down. Stretch.
· Eat mint chocolate chip ice cream.

Sprinters
Warm-ups need to be done every day before running
Jog 1 warm-up lap
Active stretches: walk squats
Shuffle-shuffle-squat
High knees with running arms (30 steps)
Butt-kickers with running arms (30 steps)
Tapioca
High knee carioca
4 to get 10 (long bounding strides for distance)
Powerskips
Push-starts

Monday
*6x200 meters in 35 sec. Walk 200 meters to rest

Tuesday
*5x20, 4x30, 3x40, 2x50, 1x60, 1x100
*Start from a sprinters stance without blocks

Wednesday
*6x150 meters in 27 seconds. Walk around the track back to the start to rest.

Thursday
*6x10 starts full speed
*4x flying 90's (stride, full speed, stride)

Friday
*4x 50 (1st stride, 2nd & 3rd full speed, 4th stride)
*4x 100 (1st stride, 2nd & 3rd full speed, 4th stride)

We need all of the sprinters to do all of the workout. We run on the Wednesday we get back from spring break. If we don't run during the break, we will not perform well. If you want to be good, you have to put in the time.

Hurdles
Monday
*10 minute warm-up
*As, Bs, Cs, running As
*Stairs (do the following up & then run down)- every step, skip one step, skip two steps, double foot hop, single left foot hop, single right foot hop...jog 2 minutes
*repeat above 5 times
*10 minute cool down, abs, stretch (esp. L-7)

Tuesday
*10 minute warm-up
*As, Bs, Cs, running As
*5 minute strong & steady, 3 minute hard, 2 minutes harder, 1 minute all out
*Calf-raises 30x, lunges, squats
*10 minute cool down, abs, stretch (esp. L-7)

Wednesday
*10 minute warm-up
*Hills 3 minutes hard up, 2 minutes jog down...repeated 3 times
*2x sprint downhill
*10 minute cool down, abs, stretch (esp. L-7)

Thursday
*10 minute warm-up
*Ghost hurdles 100 meters x 10
*Calf-raises 30x, lunges, squats
*10 minute cool down, abs, stretch (esp. L-7)

Friday
*10 minute warm-up
*4 minute tempo (strong & steady pace)
*20 step stride then accelerate (like you accererate into the hurdle) for 4 minutes
*2 minute recover
*3x100 meter accelerations
*10 minute cool down, abs, stretch (esp. L-7)

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