SRR_quote

Stay Fit, Stay Healthy,

Be Ready for Summer!

This is where I will post our Workouts for the duration of our time out of school.  Please visit this page for more information.  I will update regularly.


Email Sent out to the Team on March 29th:

Email Update from Coach Rogers

Email Sent out to the Team on March 13:

CLICK HERE

 

TRACKS ARE NOW OPEN in HOWARD COUNTY (May 15th)


WEEK 10 Workouts:

(May 18 - May 24)

SPECIAL NOTE: If you do not have access to a track, you can use a marker, cone, soccer ball, a rock, etc to mark a start and finish for today's workout. You can place your marker down and step off 120 (larger steps) and place a second marker down. You can do this on a path, sidewalk, road, etc.


May 18th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (No Spikes):
8 x 150m @ 80% effort with a 6' recovery
Guys: 20.6 - 24.4s
Girls: 23.5 - 27.2s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints (NO SPIKES):
2 x 6 x 150m @ 80% effort
5' recovery between Reps
8' recovery between Sets
Guys: 20.6 - 24.4s
Girls: 23.5 - 27.2s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Please go to the Cross Country Page for more specific Training Information

If you are NOT running Cross Country, but want to keep getting workouts:

10 minute Warm-Up
2 sets of 8 x 200's @ 2s per 200m slower than 800m Race Pace
100m Jog in between 200's during the Set.
Then 400m Jog between sets
Example: A 2:00 800m runner runs 30s 200s. For this workout, run 32s.
10m minute cool down

Throwers: CLICK HERE


May 19th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
4 sets of 30m, 40m, 50m @ Max effort with 3', 4', and 5' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (SPIKES):
3 x BROKEN 350s
200m @ 90% effort then 90" rest
Guys: 27.0 - 30.0s
Girls: 31.0 - 34s
150m @ Max effort then 10 minutes rest
FAST!!!!

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Please go to the Cross Country Page for more specific Training Information

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
35 - 40 minute easy run followed by 2 x 200m @ 800m Race Pace with 45" recovery

Throwers: CLICK HERE


May 20th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
7 x 120m @ 80% effort with 5' recovery
Guys:  16.5s - 18.5s
Girls:  18.5s - 21s

Then General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45 seconds between exercises.

Long Sprints (SPIKES):
2 x 6 x 120m @ 80% effort with 4' recovery between reps and 7' between sets
Guys:  16.5s - 18.5s
Girls:  18.5s - 21s

Then General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45 seconds between exercises.
Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Please go to the Cross Country Page for more specific Training Information

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
10 minute warm-up
4 x 1000m @ Interval effort with 4' recovery
Boys: 2:50 - 3:10
Girls: 3:44 - 4:00

3 x 200m @ 2s faster than 800m race pace with 45" recovery

Throwers: CLICK HERE


May 21st Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
10 x 40m (10m ACCERLATION ZONE and 30m MAX Velocity)
4' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (NO SPIKES):
4 x 5 x 40m @ Hard effort
30s between REPS
6' between sets

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Please go to the Cross Country Page for more specific Training Information

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
35 minute Easy Run

Throwers: CLICK HERE


May 22nd Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (NO SPIKES)
General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints: (NO SPIKES)
General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Please go to the Cross Country Page for more specific Training Information

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
5 minutes easy run
8 minute run at TEMPO
5 minutes easy
8 minute run at TEMPO
5 minutes easy
3 minutes HARD... hard as you can for 3 minutes
5 minutes cool down

Throwers: CLICK HERE


WEEK 1 Workouts:

(March 13 - March 22)


March 13th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints:
6 x 90m @ 80% effort
Guys: 12.4 - 14.0s
Girls: 13.8 - 15.5s
5' Recovery
Complete Hurdle Mobility Drills if you can make it to the track

Long Sprints:
8 x 150m @ 80% effort
Guys: 23 - 25s
Girls: 26 - 28s
5' Recovery
Complete Hurdle Mobility Drills if you can make it to the track

Mid-Distance:
Returning Runners: 35 - 40 minutes
New Runners: 30 - 35 minutes

Distance:
Returning Runners: 40 - 45 minutes
New Runners: 30 - 35 minutes

Throwers: CLICK HERE


March 14th Workouts

Short Sprints:
3 x 30m Tape Drill Progression (80%, 85%, 90%) with 3' recovery
3 x 20s WALL RUN (SEE LINK)
4 x 20m, 20m, 30m (Max Effort) 3' Recovery, 3' Recovery, 5' Recovery

Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds with walk back recovery

Long Sprints:
3 sets of the following:
100m hard, 1 minute recovery
4 x 40m hard with 30s between reps and 1 minute after set
120m hard
8 minute recovery between sets

Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds with walk back recovery

Hurdlers:

Introduce all hurdle drills to all hurdlers and any new hurdlers that may want to do hurdles. Complete basic drills as part of your cool down from your workout. Take 9 minutes to watch this video. It shows almost all of the drills I want to focus on this season. Plus it can be used a great part of your cool down. HURDLE DRILL VIDEO

Mid-Distance/Distance:
Returning Runners: 60 - 70 minutes with 6 x 150m Hard Strides after the run
New Runners: 45 minutes with 6 x 150m Hard Strides after the run

Throwers: CLICK HERE


March 15th: DAY OFF


March 16th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (Spikes):
4 sets of 3 x 30m
3' recovery between reps and 5' recovery between sets
Effort is Hard

Long Sprints (NO Spikes):
8 x 200m @ 80% with 3' recovery
Guys: 31 - 34s
Girls: 38 - 42s

Mid-Distance:
ALL 10 minute warm-up
Returning Runners: 4 x 5 minute tempo efforts with 2 minutes easy run between efforts
New Runners: 3 x 5 minute tempo efforts with 2 minutes easy run between efforts
All: 4 x 200m at 800m Goal Race Pace with 100m between reps
All: 10 minute cool down

Distance:
ALL 10 minute warm-up
Returning Runners: 25 minute tempo
New Runners: 15 minute tempo
All: 3 x 400m at 1600m Goal Race Pace with 100m between reps
All: 10 minute cool down

Throwers: CLICK HERE


March 17th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
6 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints:
10 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance:
Returning Runners: 35 minute run with the last 5 minutes hard (race effort)
New Runners: 30 minute run with last 5 minutes hard (race effort)
THEN 6 x 150 quick with 50m walk

Distance:
Returning Runners: 45 minute run with last 5 minutes hard (race effort)
New Runners: 35 minute run with last 5 minutes hard (race effort)
THEN 4 x 200m quick with 100m jog

Throwers: CLICK HERE


March 18th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints:
General Strength:
3 sets of (Single Leg Squats (Left & Right), Stationary Lunges (Left & Right), Lunge Jumps (Left & Right), Incline Push-Ups, Lateral Squats, Prisoner Squats, Crunches, Push-ups)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

ALL: Hurdle Mobility Drills x 6 hurdles

Hurdlers:
In addition to Mobility Drills, also complete Hurdle specific Drills (1 set) HURDLE DRILL VIDEO

High Jumpers: Complete this instead of the above workout High Jump workout

Long Sprints (SPIKES):
6 x 50m (20m acceleration zone and 30m max effort) with 4' recovery

6 x 60m Hills (NO SPIKES) (If at RHS, you can use the sidewalk hill)
5' recovery

General Strength:
2 sets of (Single Leg Squats (Left & Right), Stationary Lunges (Left & Right), Lunge Jumps (Left & Right), Incline Push-Ups, Lateral Squats, Prisoner Squats, Crunches, Push-ups)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance:
Returning Runners: 35 minutes easy
New Runners: 30 minutes easy

Distance:
Returning Runners: 45 minutes easy
New Runners: 35 minutes easy

Throwers: CLICK HERE


March 19th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (Spikes):
7 x 40m (25m accelerate, 15m max effort) with 5' recovery
then 3 Sets of the Bounding Circuit:
Single Leg Bounds x 25m (Left & Right)
Alternating Bounds x 30m
Straight Leg Bounds x 30m
3 frog hops forward, 1 hop back x 25m

Long Sprints:
5 x 250m + 150m
250m @ 75% effort (Guys: 43 - 46s, Girls: 51 - 54s)
1' recovery
150m @ 85% effort (Guys: 22 - 24s, Girls: 27 - 30s)
5' recovery

then 1 Sets of the Bounding Circuit:
Single Leg Bounds x 25m (Left & Right)
Alternating Bounds x 30m
Straight Leg Bounds x 30m
3 frog hops forward, 1 hop back x 25m

Mid-Distance:
Returning Runners:
4 x 300m (Guys: 58 - 60s, Girls: 70 - 72s) with equal recovery, 4' recovery after set
2 x 400m (Guys: 68 - 70s, Girls: 86 - 88s) with equal recovery, 4' recovery after set
3 x 300m (Guys: 45 - 49s, Girls: 58 - 63s) with equal recovery
New Runners:
3 x 300m (Guys: 65 - 68s, Girls: 78 - 84s) with equal recovery, 4' recovery after set
1 x 400m (Guys: 77 - 80s, Girls: 1:32 - 1:40) with 4' recovery
2 x 300m (Guys: 52 - 56s, Girls: 67 - 73s) with equal recovery

Distance:
Returning Runners:
2 sets of 3 x 600m (Guys: 2:00 - 2:06, Girls: 2:15 - 2:20) with equal rest, 4' after set
New Runners:
2 sets of 2 x 600m (Guys: 2:11 - 2:18, Girls: 2:26 - 2:32) with equal rest, 4' after set

Throwers: CLICK HERE


March 20th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
6 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

Long Sprints (SPIKES):
10 x 30m 4pt starts on the 400m or 200m turn with 4' recovery

Mid-Distance:
Returning Runners: Easy run 35 minutes
New Runners: Easy run 30 minutes

Distance:
Returning Runners: Easy run 45 minutes
New Runners: Easy run 40 minutes
Throwers: CLICK HERE


March 21st Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
6 sets of 10m, 20m, 30m (Max effort)
Recovery is 2' after 10m, 3' after 20m and 5' after 30m

Then 3 Sets of the Bounding Circuit:
Single Leg Bounds x 25m (Left & Right)
Alternating Bounds x 30m
Straight Leg Bounds x 30m
3 frog hops forward, 1 hop back x 25m

Long Sprints (SPIKES:
Start at 120m. Run your first 120m @ 80% of your 200m PR.
(Guys: 17 - 19s, Girls; 20 -23s)
5' Recovery
Add 10m and 1s
(Example: For a guy running 17s for 120. Run 130m in 18s, 140m in 19s, 150m in 20s, 160m in 21s...)
KEEP GOING UNTIL YOU CAN NOT HI THE TIME. If you fail at a distance, go back to previosly run distance and that will be your last rep.
(Example: For a guy running 17s for 120. if he fails to hit the 160m in 21s, then his last rep would be 150m in 20s)

High Jumpers: Complete this instead of the above BOUND CIRCUIT High Jump workout

Mid-Distance:
All: 15 minute easy run
Returning Runners: Fartlek (2 on at Tempo, 2 off, 1 on at faster than tempo, 1 off, 30s hard, 30s easy) repeat 6 times then finish with a 10 minute cool down
New Runners: Fartlek (2 on at Tempo, 2 off, 1 on at faster than tempo, 1 off, 30s hard, 30s easy) repeat 4 times then finish with a 15 minute cool down

Distance:
All: 15 minute easy run
Returning Runners: Fartlek (2 on, 2 off) x 10 with 20 minute cool down
New Runners: Fartlek (2 on, 2 off) x 6 with 20 minute cool down

Throwers: CLICK HERE


March 22nd: DAY OFF


WEEK 2 Workouts:

(March 23 - March 29)

March 23rd Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
1 x 40m, 50m, 60m, 70m, 80m
Each REP starts with a 25m acceleration zone
Max effort
Recovery 4' after the 40m, 5' after the 50m, 6' after the 60m, 7' after the 70m
Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (SPIKES):
1 x 60m, 80m, 100m, 120m, 150m
Each REP starts with a 15m acceleration zone
Max effort
Recovery 5' after the 60m, 6' after the 80m, 8' after the 100m, 10' after the 120m
Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
Returning Runners:  35 minutes with last 5 minutes hard.  Finish with 4 x 200m HARD.
New Runners:  30 minutes with last 5 minutes hard.  Finish with 4 x 200m HARD.

Distance:
Returning Runners:  45 minutes with last 5 minutes hard.  Finish with 4 x 200m HARD.
New Runners:  35 minutes with last 5 minutes hard.  Finish with 4 x 200m HARD.

Throwers: CLICK HERE


March 24th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
6 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints (NO SPIKES):
10 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance/Distance:  Find a Hill minimum of 200m but no longer than 400m
Returning Runners:
10 minute warm-up then
Complete 4 SETS of 3 Hard Hills
Run hard up, Easy jog down.
2 minutes between the SETS after you get to the bottom.
10 minute cool down

New Runners:
10 minute warm-up then
Complete 3 SETS of 3 Hard Hills
Run hard up, Easy jog down.
2 minutes between the SETS after you get to the bottom.
10 minute cool down

Throwers: CLICK HERE


March 25th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
10 x 10m @ Max Effort with 1' recovery
5 x 20m @ Max Effort with 2' recovery
3 x 40m @ Max Effort with 4' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints:
Long Sprints (SPIKES):
8 x 50m (20m acceleration zone and 30m max effort) with 4' recovery

8 x 60m Hills (NO SPIKES) (If at RHS, you can use the sidewalk hill)
3' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
Returning Runners:  35 minutes Easy with 5 - 6 easy 100 - 150m strides
New Runners:  30 minutes Easy with 5 - 6 easy 100 - 150m strides

Distance:
Returning Runners:  45 minutes Easy with 5 - 6 easy 100 - 150m strides
New Runners:  35 minutes Easy with 5 - 6 easy 100 - 150m strides

Throwers: CLICK HERE


March 26th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
5 x 150m @ 80% effort with 5' recovery
Guys: 20 - 22s
Girls: 22 - 24s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints:
8 x 300m @ 75% with 4' recovery
Guys: 49 - 53s
Girls: 56 - 60s

Mid-Distance:
10 minute Easy Run
Returning Runners:  12 x 300m @ 800m RP + 3s with 2' recovery
Guys:  48 - 52s
Girls:  61 - 65s
New Runners:  9 x 300m @ 800m RP + 3s with 2' recovery.
Guys:  56 - 60s
Girls:  70 - 75s
Distance:
10 minute Easy Run
Returning Runners: 400m - 800m - 1200m - 1600m - 800m - 400m
Recovery: 2' for all Reps
Guys: (Pace per 400m): 80 - 85s
Girls: (Pace per 400m): 1:40 - 1:45
New Runners: 400m - 800m - 1200m - 800m - 600m - 400m
Recovery: 2' for all Reps
Guys: (Pace per 400m): 1:40 - 1:45
Girls: (Pace per 400m): 2:00 - 2:05

Throwers: CLICK HERE


March 27th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
8 x 30m Strides (Ankling): Focus on being up Tall and working on your form
Hurdle Mobility Drills x 6 reps per drill

Long Sprints:
3 sets of the following:
100m hard, 1 minute recovery
4 x 40m hard with 30s between reps and 1 minute after set
120m hard
8 minute recovery between sets

Mid-Distance:
Returning Runners: 35 minutes Easy with 6 x 150m Hard Strides
New Runners: 30 minutes Easy with 6 x 150m Hard Strides

Distance:
Returning Runners: 45 minutes Easy with 6 x 150m Hard Strides
New Runners: 35 minutes Easy with 6 x 150m Hard Strides

Throwers: CLICK HERE


March 28th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints:  Day off

Long Sprints:   Day off

Mid-Distance:
Returning Runners: 50 minutes Long Run
New Runners: 45 minutes Long Run

Distance:
Returning Runners: 70 minute Long Run
New Runners: 45 minute Long Run

Throwers: CLICK HERE



WEEK 3 Workouts:

(March 30 - April 5)


March 30th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

SPECIAL NOTE: If you do not have access to a track, you can use a marker, cone, soccer ball, a rock, etc to mark a start and finish for today's workout. You can place your marker down and step off 120 (larger steps) and place a second marker down. You can do this on a path, sidewalk, road, etc.

Short Sprints (No Spikes):
5 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
2 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Long Sprints (NO SPIKES):
10 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Mid-Distance/Distance:  Find a Hill minimum of 200m but no longer than 400m
Returning Runners:
10 minute warm-up then
Complete 4 SETS of 3 Hard Hills
Run hard up, Easy jog down.
2 minutes between the SETS after you get to the bottom.
10 minute cool down

New Runners:
10 minute warm-up then
Complete 3 SETS of 3 Hard Hills
Run hard up, Easy jog down.
2 minutes between the SETS after you get to the bottom.
10 minute cool down

Throwers: CLICK HERE


March 31st Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
3 x 20m, 30m, 40m @ Max effort with 2', 3', & 5' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (NO SPIKES/SPIKES):
1 set of 500m, 300m, 300m, 200m @ 80% with 5', 4', and 3' recovery
500m:
Guys: 77 - 85s (61 - 68s per 400m)
Girls: 86 - 94s (85 - 95s per 400m)
300m:
Guys: 46 - 52s
Girls: 51 - 58s
200m:
Guys: 31 - 35s
Girls: 34 - 38s

After 200m, take 8' minutes. Change into spikes
and complete 4 x 30m (max effort) on the turn with 3' - 5' recoery

Mid-Distance:
Easy Run of 35 minutes

Distance:
Easy Run of 45 minutes

Throwers: CLICK HERE


April 1st Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
6 x 100m @ 80% with 5' recovery
Guys: 13.5s - 15.5s
Girls: 15.5s - 16.5s

Then complete 6 reps of Hurdle Mobility Drills

Long Sprints (SPIKES):
3 x 40m, 50m, 60m
Each REP starts with a 15m acceleration zone
Max effort
Recovery 5' after the 40m, 6' after the 50m, 10' after the 60m

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
35 minutes hard with the first 5 minutes being at TEMPO effort and the last 5 minutes should be 2 minutes hard, 1 minute easy, 2 minutes hard.  Then finish your workout with 4 x 200m at approximately 800m race pace or faster with a 100m jog in between.

Distance:
45 minutes with the first 5 minutes being TEMPO effort and the last 8 minutes should be 3 minutes hard, 2 minutes easy, 3 minutes hard.  Then finish the workout with 2 x 400m @ 1600m race pace with 200m jog recovery

Throwers: CLICK HERE


April 2nd Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
6 x 45m (25m Acceleration Zone, 20m MAX EFFORT)
6' recovery between REPS

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints:
10 x 200m @ 80% ON 4' (every 200m starts on the 4' increment... 0, 4, 8, 12...
Guys: 30 - 34s
Girls: 35s - 39s

Mid-Distance:
10 minute Easy Run
Fartlek of 6 x 3minutes on and 2 off
10 minutes Easy Run

Distance:
10 minutes Easy Run
25 minute Tempo Effort
10 minutes Easy Run

Throwers: CLICK HERE


April 3rd Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints and Long Sprints:
General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Then complete 6 reps of Hurdle Mobility Drills

Mid-Distance:
35 minutes Easy with 6 x 150m SPRINTS EFFORTS, walk backwards 100m-150m between reps.

Distance:
45 minutes Easy with 6 x 150m SPRINTS EFFORTS, walk backwards 100m-150m between reps.

Throwers: CLICK HERE


April 4th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (Spikes)
5 x 80m (max effort)
8' recovery between reps
3 x 30m Ankling

Long Sprints: (Spikes)
2 x 5 x 80m (max effort)
5' between Reps
8' between Sets
3 x 30m Ankling

Mid-Distance:
50 minutes Long Run

Distance:
60-70 minute Long Run

Throwers: CLICK HERE

April 5th: DAY OFF


WEEK 4 Workouts:

(April 6 - April 11)


April 6th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

SPECIAL NOTE: If you do not have access to a track, you can use a marker, cone, soccer ball, a rock, etc to mark a start and finish for today's workout. You can place your marker down and step off 120 (larger steps) and place a second marker down. You can do this on a path, sidewalk, road, etc.

Short Sprints (Spikes):
10 x 10m (Max effort) with 1 minute rest
5 x 20m (Max effort) with 2 minutes rest
3 x 30m (Max effort) with 3 minutes rest

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (NO SPIKES):
Hills. Find a hill, approximately 50m in length. Does not have to be super steep.
Measure off 30m, 40m and 50m.
8 x 30m (Hard Up, walk back recovery)
5' recovery between sets
6 x 40m (Hard Up, walk back recovery)
6' recovery between sets
4 x 50m (Hard Up, walk back recovery)

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance/Distance:
40 - 45 minute easy run
Finish with 6 x 150m (HARD) with a backwards walk recovery (of at least 50m)

Throwers: CLICK HERE

April 7th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
6 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints (NO SPIKES):
10 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.
Mid-Distance:
10 minute Warm-Up
2 sets of 4 x 60s (@ 800m Race Pace)
2 minutes between reps
4 minutes between sets
10 minute Cool Down

Distance:
10 minute Warm-Up
2 sets of 4 x 90s (@ 1600m Race Pace)
2 minutes between reps
4 minutes between sets
10 minute Cool Dow

Throwers: CLICK HERE


April 8th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
5 x 60m (Max Effort) with 7' Recovery
3 sets of 5 core exercises for 30" each with 15" recovery between exercises

Then complete 6 reps of Hurdle Mobility Drills

Long Sprints (SPIKES):
3 sets of 3 x 80m (Max Effort) with 7' Recovery
3 sets of 5 core exercises for 30" each with 15" recovery between exercises

Then complete 6 reps of Hurdle Mobility Drills

Mid-Distance:
40 minutes Easy

Distance:
45 minutes Easy

Throwers: CLICK HERE


April 9th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
60m, 90m, 120m, 150m, 120m, 100m, 90m
80% Effort
All with 5' recovery
Pace Chart: CLICK HERE

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (NO SPIKES):
500m, 400m, 300m, 300m, 200m, 200m, 100m
80% Effort
After 500's, 400's and 300's: 4' recovery
After 200's: 1' recovery
Pace Chart: CLICK HERE

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
10 minute Warm-Up
3 sets of
2' on @ Tempo, 2' off @ Easy,
1' on @ Tempo, 1' off @ Easy,
30" SPRINT, 1' Easy
15" SPRINT, 1' Easy
10 minute Cool Down

Distance:
10 minute Warm-Up
3 sets of
4' on @ Tempo, 2' off @ Easy,
3' on @ Tempo, 2' off @ Easy,
2' on @ Tempo, 2' off @ Easy,
30" SPRINT, 1' Easy
10 minute Cool Down

Throwers: CLICK HERE


April 10th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints:
General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Then complete 6 reps of Hurdle Mobility Drills

Long Sprints:
4 x 300m @ 80% Effort with 2' recovery
Guys: 46 - 50
Girls: 52 - 57s

Then General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Then complete 6 reps of Hurdle Mobility Drills

Mid-Distance:
40 minutes Easy with 3 x 200m @ hard effort with 100m backwards Walk in between

Distance:
45 minutes Easy with 3 x 200m @ hard effort with 100 backwards Walk in between

Throwers: CLICK HERE


April 11th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (Spikes)
10 x 20m (max effort) with 2' recovery
then 5 x 30m (max effort) with 3' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints: (Spikes)
5 x 120m (max effort) with 5' recovery
3 x 150m (max effort with 7' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
50 - 60 minutes Long Run

Distance:
65-75 minute Long Run

Throwers: CLICK HERE


April 12th: DAY OFF


WEEK 5 Workouts:

(April 13 - April 19)

SPECIAL NOTE: If you do not have access to a track, you can use a marker, cone, soccer ball, a rock, etc to mark a start and finish for today's workout. You can place your marker down and step off 120 (larger steps) and place a second marker down. You can do this on a path, sidewalk, road, etc.


April 13th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (Spikes):
10 x 30m (Max effort) with 3 minute rest

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (NO SPIKES):
Hills. Find a hill, approximately 40m in length. Does not have to be super steep.
Measure off 40m
3 x 5 x 40m (Hard Up, walk back recovery)
5' recovery between sets

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance/Distance:
40 - 45 minute easy run
Finish with 4 x 200m (HARD) with a backwards walk recovery (of 200m)

Throwers: CLICK HERE


April 14th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
6 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints (NO SPIKES):
10 x 150m @ 80% effort with 5' recovery
Guys: 22 - 24s
Girls: 25 - 28s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance & Distance:
10 minute Warm-Up
Find a Hill 150m - 300m long
4 sets of Hard Up x 3 with an easy jog down recovery
2 minutes between sets
10 minute Cool Dow

Throwers: CLICK HERE


April 15th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
2 sets of the following:

RUDIMENT HOPS
BLOCK (A - Skips) SKIPS
BOUNDS FOR DISTANCE
Single Leg Hops for Distance
R-R-L-L Hops for Distance (But really focus on distance)
Single Leg Zig-Zag Hop
Bounds for Speed
Single Leg Hops for Speed
R-R-L-L Hops for Speed (But really focus on Quickness)
Double Leg Hurdle Hops: If you dont have a hurdle, it can be a shoe, a sibling, just do the drill
Single Leg Lateral Cone Hops: No cone... just a shoe

Long Sprints (NO SPIKES/SPIKES):
6 x 300m @ 80%
With 5' recovery
Guys: 46 - 53s
Grisl: 52 - 60s

Then 4 x 20m flys (10m acceleration zone, 20m @ max effort)
FULL RECOVERY (Take the time you need - don't rush these)

Then complete 6 reps of Hurdle Mobility Drills

Mid-Distance:
35 minutes Easy

Distance:
40 minutes Easy

Throwers: CLICK HERE


April 16th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
4 x 3 x 30m Ankling (90%)
#1 in the set: Low Ankling
#2 in the set: Ankling over calf
#3 in the set: Ankling over KNEE
5 min rest

3 sets of 5 core exercises for 30" each with 15" recovery between exercises

Long Sprints (NO SPIKES):
8 x 120m @ 90%
Guys: 14.5 - 17.5s
Girls: 16.5 - 20s

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
10 minute Warm-Up
20 minute TEMPO run
10 minute Cool Down

Distance:
10 minute Warm-Up
25 minute TEMPO run
10 minute Cool Down

Throwers: CLICK HERE


April 17th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (NO SPIKES)
10 x 100m @ 80%
5' recovery
Guys: 13.5s - 15.5s
Girls: 15.5s - 18.5s

then General Strength Circuit:
2 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Then complete 6 reps of Hurdle Mobility Drills

Long Sprints: (NO SPIKES)
3 sets of (150, 200, 250m)
with 5', 6', 8' recovery
run them all COMFORTABLY FAST (85 - 90%)

Then General Strength Circuit:
2 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Mid-Distance:
40 minutes Easy with 6 x 150m @ hard effort with 100m backwards Walk in between

Distance:
45 minutes Easy with 6 x 150m @ hard effort with 100 backwards Walk in between

Throwers: CLICK HERE


April 18th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (Spikes)
3 x 40m, 50m, 60m (Max effort) with 4', 5', 6' recovery

Long Sprints: (Spikes)
1 x 40 seconds (Max effort)
12' Recovery
1 x 30 seconds (Max effort)
8' recovery
1 x 20 seconds (Max effort)
4' recovery
1 x 10 seconds (Max effort)

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
55 minutes Long Run

Distance:
65-75 minute Long Run

Throwers: CLICK HERE


April 19th: DAY OFF


WEEK 6 Workouts:

(April 20 - April 26)

SPECIAL NOTE: If you do not have access to a track, you can use a marker, cone, soccer ball, a rock, etc to mark a start and finish for today's workout. You can place your marker down and step off 120 (larger steps) and place a second marker down. You can do this on a path, sidewalk, road, etc.


April 20th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (Spikes):
8 x 40m (25m acceleration zone, followed by 15m max effort) with 4 minutes rest

Then complete
3 x 10 Double Leg Hops for Distance
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (NO SPIKES):
Hills. Find a hill, approximately 50m in length. Does not have to be super steep.
Measure off 40m
3 x 5 x 50m (Hard Up, walk back recovery)
5' recovery between sets

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance/Distance:
40 - 45 minute easy run
Finish with 6 x 150m (HARD) with a backwards walk recovery (of 100m)

Throwers: CLICK HERE


April 21st Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
5 x 150m @ 80% effort with 6' recovery
Guys: 20.6 - 23s
Girls: 23.5 - 25.5s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints (NO SPIKES):
8 x 150m @ 80% effort with 5' recovery
Guys: 20.6 - 23s
Girls: 23.5 - 25.5s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance:
Fartlek Workout:
10 minute Warm-Up
1' on, 1' off
2' on, 2' off
3' on, 3' off
4' on, 3' off
3' on, 3' off
2' on, 2' off
1' on, 1' off
10 minute Cool Dow

Distance:
Fartlek Workout:
10 minute Warm-Up
1' on, 1' off
2' on, 2' off
3' on, 3' off
4' on, 3' off
5' on, 3' off
4' on, 3' off
3' on, 3' off
2' on, 2' off
1' on, 1' off
10 minute Cool Down

Throwers: CLICK HERE


April 22nd Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
10 x 20m (max effort) (2' recovery)
5 x 30m (max effort) (3' recovery)

3 sets of 5 core exercises for 30" each with 15" recovery between exercises

Long Sprints (SPIKES):
10 x 60m Flies
10m accerlation zone and 50m max effort
4' recovery between reps
8' recovery after last rep
NOTE: If possible do these on the turn of the track.

1 x 40s max effort

Then complete 6 reps of Hurdle Mobility Drills

Mid-Distance:
35 minutes Easy

Distance:
40 minutes Easy

Throwers: CLICK HERE


April 23rd Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
2 sets of the following:

RUDIMENT HOPS
BLOCK (A - Skips) SKIPS
BOUNDS FOR DISTANCE
Single Leg Hops for Distance
R-R-L-L Hops for Distance (But really focus on distance)
Single Leg Zig-Zag Hop
Bounds for Speed
Single Leg Hops for Speed
R-R-L-L Hops for Speed (But really focus on Quickness)
Double Leg Hurdle Hops: If you dont have a hurdle, it can be a shoe, a sibling, just do the drill
Single Leg Lateral Cone Hops: No cone... just a shoe

Long Sprints (NO SPIKES):
5 x 300m @ 80%
Guys: 46 - 52s
Girls: 51 - 58s

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
10 minute Warm-Up
2 sets of 4 x 60" @ 800m Race Pace then 2 x 30" @ Faster than 800m Race Pace
2' recovery between Reps
4' recoevery between Sets
10 minute Cool Down

Distance:
10 minute Warm-Up
2 sets of 4 x 90" @ 1600m Race Pace then 2 x 30" @ 800m Race Pace
2' recovery between Reps
4' recoevery between Sets
10 minute Cool Down

Throwers: CLICK HERE


April 24th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (NO SPIKES)
6 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s
Then 3 x 40m LOW Ankling

then General Strength Circuit:
2 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Long Sprints: (NO SPIKES)
3 sets of (100, 200, 350m)
with 5', 6', 8' recovery
run them all COMFORTABLY FAST (85 - 90%)

Then General Strength Circuit:
2 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Mid-Distance:
40 minutes Easy

Distance:
45 minutes Easy

Throwers: CLICK HERE


April 25th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (Spikes)
3 x 40m, 50m, 60m (Max effort) with 4', 5', 6' recovery
then ...
3 x 20m: Single Leg Bounds (2 x Left, 2 x Right) with 2' recovery after each left & right series
2 x 6  Double Leg Hops for Distance

Long Sprints: (Spikes)
2 sets of ...
1 x 30 seconds (Max effort)
8' Recovery
1 x 20 seconds (Max effort)
6' recovery
1 x 10 seconds (Max effort)
4' recovery
1 x 5 seconds (Max effort)
10' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance:
60 minutes Long Run

Distance:
75-80 minute Long Run

Throwers: CLICK HERE


April 26th: DAY OFF


WEEK 7 Workouts:

(April 27 - May 5)

SPECIAL NOTE: If you do not have access to a track, you can use a marker, cone, soccer ball, a rock, etc to mark a start and finish for today's workout. You can place your marker down and step off 120 (larger steps) and place a second marker down. You can do this on a path, sidewalk, road, etc.


April 27th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (Spikes):
3 x (30m, 40m, 50m) @ max effort, with 3, 4, and 5 minutes rest
Then 3 x 30m ALTERNATING BOUNDS

Long Sprints (NO SPIKES):
Hills. Find a hill, approximately 50m in length. Does not have to be super steep.
Measure off 30m
3 x 6 x 30m (Hard Up, walk back recovery)
5' recovery between sets

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
We are going to back you off this week. This week will be a down week. If you would like to take a few days off, that is fine or you can go easy for the next few days.

This week, if you are going to run easy, runs no longer than 30 minutes. NO TEMPO, NO Hard efforts, Relaxed Easy Runs with a max of 30 minutes

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
5 minute easy run
6 x 3' @ tempo with 90" of easy running between
5 minute easy run
Finish wit 4 x 200m @ 400m race pace (hard)
200m jog recovery

Throwers: CLICK HERE


April 28th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
6 x 120m @ 80% effort with 5' recovery
Guys: 15.5 - 17s
Girls: 17.5 - 19s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints (NO SPIKES):
12 x 120m @ 80% effort with 5' recovery
Guys: 16.5 - 18s
Girls: 18.0 - 21s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Distance/Mid-Distance: NOT doing XC, but still want workouts:
35 - 40 minutes easy today

Doing XC - Distance/Mid-Distance:
25 - 30 minutes very easy

Throwers: CLICK HERE


April 29th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
10 x 10m (Max Effort) with 1 min recovery
10 x 20m (Max Effort) with 2 min recovery
2 hops forward, 1 big hop backwards repeat for 40m x 2
3 min between reps

3 sets of 5 core exercises for 30" each with 15" recovery between exercises

Long Sprints (SPIKES):
5 x 120m, 80% effort with 3' recovery
120m is about 16-18s
5 x 60m, @ max effort with 3' recovery
60m is about 7 - 8s
2 x 150m, @ max effort with 6' recovery
150m is about 22 - 23s

Then complete 6 reps of Hurdle Mobility Drills

Distance/Mid-Distance: NOT doing XC, but still want workouts:
10 minute easy Run
3 x 3 x 40 seconds
Set 1: at 1600m Race Pace, 1' recovery after Reps/3' after set
Set 2: at 800m Race Pace, , 2' recovery after Reps/3' after set
Set 3: at 1600m Race Pace, 1' recovery after Reps/3' after set
10 - 12 minute cool down

Doing XC - Distance/Mid-Distance:
25 - 30 minutes very easy
Throwers: CLICK HERE


April 30th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
3 sets of the following:
2 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Long Sprints (NO SPIKES):
4 x 400m @ 80% with 5 minutes recovery
Guys: 63 - 69s
Girls: 72 - 80s

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Distance/Mid-Distance: NOT doing XC, but still want workouts:
35 minutes easy

Doing XC - Distance/Mid-Distance:
25 - 30 minutes very easy

Throwers: CLICK HERE


May 1st Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (NO SPIKES)
10 x 40m (25m acceleration zone with 15m MAX effort) with 4' recovery between reps
Then complete 6 reps of Hurdle Mobility Drills

Long Sprints: (SPIKES)
10 X 200m @ 400m Race Pace (take your 400m time and divide by 2)
with 4' recovery

Then General Strength Circuit:
2 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Distance/Mid-Distance: NOT doing XC, but still want workouts:
10 minute warm-up
5 x 800m @ Tempo Effort with 1' recovery with 5' recoery after last 800m
then 4 x 200m @ 800m Pace with 1' recovery with 5' recovery after last 200m
finish with 6 x 50m FLIES (Acclerate for 10m, then you are MAX effort for 50m) with 3' recovery

Doing XC - Distance/Mid-Distance:
25 - 30 minutes very easy

Throwers: CLICK HERE


May 2nd Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (Spikes)
10 x 90m (ANKLING)
30m low ankling, 30m ankling over calf and last 30m is ankling over knee
This is Max effort and this is NOT SPRINTING but high intensity foot striking
then ...
3 x 20m: Single Leg Bounds (2 x Left, 2 x Right) with 2' recovery after each left & right series
2 x 6  Double Leg Hops for Distance

Long Sprints: (Spikes)
3 sets of 6 x 50m @ max effort
30" between reps
6' between sets

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Distance/Mid-Distance: NOT doing XC, but still want workouts:
50 - 60 minutes Easy Run

Doing XC - Distance/Mid-Distance:
25 - 30 minutes very easy

Throwers: CLICK HERE


May 3rd: DAY OFF


WEEK 8 Workouts:

(May 4 - May 10)

SPECIAL NOTE: If you do not have access to a track, you can use a marker, cone, soccer ball, a rock, etc to mark a start and finish for today's workout. You can place your marker down and step off 120 (larger steps) and place a second marker down. You can do this on a path, sidewalk, road, etc.


May 4th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (No Spikes):
8 x 100m @ 80% effort with a 5' recovery
Guys: 13.5 - 15.6s
Girls: 15.6 - 17.5s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints (NO SPIKES):
Hills. Find a hill, approximately 60m in length. Does not have to be super steep.
Measure off 60m
3 x 5 x 60m (Hard Up, walk back recovery)
5' recovery between sets

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Over the next 7 days you will complete the following:
4 - 5 days of Easy Runs between 20 - 30 minutes
1 day that is a Long Run between 40 - 60 minutes
1 - 2 days off with NO running

NOTE 1: Start recording your mileage.
Option 1:  Print off and Record Manually
Option 2:  Save to computer and record using Excel
Option 3: Record all of your Runs on Strava. Request access to Reservoir Cross Country Club on Strava

NO Hard efforts

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:

10 minute warm-up
FIND a 200m hill
4 sets of 4 hill repeats
800m EFFORT UP the hill
Easy jog down, keep yourself under control and relaxed
After each set of hills, jog a 1/2 mile.
10 minute cool down

Throwers: CLICK HERE


May 5th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
10 x 30m @ Max effort with 3' recovery
then 1 x 60m MAX EFFORT

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (NO SPIKES):
12 x 120m @ 80% effort with 5' recovery
Guys: 16.5 - 18s
Girls: 18.0 - 21s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Over the next 7 days you will complete the following:
4 - 5 days of Easy Runs between 20 - 30 minutes
1 day that is a Long Run between 40 - 60 minutes
1 - 2 days off with NO running

NOTE 1: Start recording your mileage.
Option 1:  Print off and Record Manually
Option 2:  Save to computer and record using Excel
Option 3: Record all of your Runs on Strava. Request access to Reservoir Cross Country Club on Strava

NO Hard efforts

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
35 - 40 minute easy run

 

Throwers: CLICK HERE


May 6th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (NO SPIKES):
10 x 80m @ 80% effort with 4' recovery
Then General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45 seconds between exercises.

Long Sprints (SPIKES):
1 x 500m, 80% effort with 5' recovery
500m is about 77 - 87s
1 x 300m, @ 80% effort with 3' recovery
300m is about 46-52s
3 x 150m, @ max effort with 8' recovery
150m is about 18 - 21s

Then complete 6 reps of Hurdle Mobility Drills

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Over the next 7 days you will complete the following:
4 - 5 days of Easy Runs between 20 - 30 minutes
1 day that is a Long Run between 40 - 60 minutes
1 - 2 days off with NO running

NOTE 1: Start recording your mileage.
Option 1:  Print off and Record Manually
Option 2:  Save to computer and record using Excel
Option 3: Record all of your Runs on Strava. Request access to Reservoir Cross Country Club on Strava

NO Hard efforts

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
Modified Fartlek Workout
10 minute warm-up
5 x sets of
2' on at TEMPO
30" at Easy Run
30" QUICKER than TEMPO
2' @ Easy Run
5 minute cool down

Throwers: CLICK HERE


May 7th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
8 x 45m (20m ACCERLATION ZONE and 25m MAX Velocity)
5' recovery

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (NO SPIKES):
6 x 120m @ Hard effort on 6 minutes recovery
Guys: 13.8 - 15.6s
Girls: 15 - 17.4s

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Over the next 7 days you will complete the following:
4 - 5 days of Easy Runs between 20 - 30 minutes
1 day that is a Long Run between 40 - 60 minutes
1 - 2 days off with NO running

NOTE 1: Start recording your mileage.
Option 1:  Print off and Record Manually
Option 2:  Save to computer and record using Excel
Option 3: Record all of your Runs on Strava. Request access to Reservoir Cross Country Club on Strava

NO Hard efforts

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
35 minute Easy Run

Throwers: CLICK HERE


May 8th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (SPIKES)
10 x 60m ankling with 4' recovery
0 - 30m: ankling over calf
30m - 60m: ankling over knee
NOTE: You are not sprinting but you are using PURE sprint form at max effort

Then complete 6 reps of Hurdle Mobility Drills

Long Sprints: (SPIKES)
10 X 80m (20m accleration zone, then 60m max effort)
7' recovery

Then General Strength Circuit:
2 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 45s recovery between exercises.

Doing XC - Distance/Mid-Distance:
25 - 30 minutes very easyMid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Over the next 7 days you will complete the following:
4 - 5 days of Easy Runs between 20 - 30 minutes
1 day that is a Long Run between 40 - 60 minutes
1 - 2 days off with NO running

NOTE 1: Start recording your mileage.
Option 1:  Print off and Record Manually
Option 2:  Save to computer and record using Excel
Option 3: Record all of your Runs on Strava. Request access to Reservoir Cross Country Club on Strava

NO Hard efforts

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
10 minue warm-up
Set 1: 3 x 200m @ 2s per 200m slower than 800m Race pace
30s rest between reps
3' recovery before Set 2

Set 2: 400m, 300m, 200m @ 800m Race pace
3' rest between reps
5' recovery before set 3

Set 3: 3 x 300m @ 2s per 200m faster than 800m Race Pace
3' rest beteen reps

10 minute cool down

Throwers: CLICK HERE


May 9th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints: (Spikes)
3 sets of 40m, 50m, 60m @ max effort
4' revovery after 40m
5' revovery after 50m
6' revovery after 60m

then ...
3 x 20m: Single Leg Bounds (2 x Left, 2 x Right) with 2' recovery after each left & right series
2 x 6  Double Leg Hops for Distance

Long Sprints: (Spikes)
2 sets of 250m, 350m, 550m @ 80%
4' recovery after 250m
5' recovery after 350m
8' reovery after 550m

Guys 250m: 38.5 - 45s
Girls 250m: 42.8 - 52s

Guys 350m: 54s - 63s
Girls 350m: 60 - 68s

Guys 550m: 85 - 95s
Girls 550m: 94 - 105s (1:34 - 1:45)

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Over the next 7 days you will complete the following:
4 - 5 days of Easy Runs between 20 - 30 minutes
1 day that is a Long Run between 40 - 60 minutes
1 - 2 days off with NO running

NOTE 1: Start recording your mileage.
Option 1:  Print off and Record Manually
Option 2:  Save to computer and record using Excel
Option 3: Record all of your Runs on Strava. Request access to Reservoir Cross Country Club on Strava

NO Hard efforts

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
50 - 60 minute Long Run

Throwers: CLICK HERE


May 10th: DAY OFF


WEEK 9 Workouts:

(May 11 - May 17)

SPECIAL NOTE: If you do not have access to a track, you can use a marker, cone, soccer ball, a rock, etc to mark a start and finish for today's workout. You can place your marker down and step off 120 (larger steps) and place a second marker down. You can do this on a path, sidewalk, road, etc.


May 11th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (No Spikes):
8 x 150m @ 80% effort with a 6' recovery
Guys: 20.6 - 24.4s
Girls: 23.5 - 27.2s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Long Sprints (NO SPIKES):
2 x 6 x 150m @ 80% effort
5' recovery between Reps
8' recovery between Sets
Guys: 20.6 - 24.4s
Girls: 23.5 - 27.2s

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Over the next 7 days you will complete the following:
4 - 5 days of Easy Runs between 25 - 40 minutes
1 day that is a Long Run between 50 - 70 minutes
1 - 2 days off with NO running

NOTE 1: Start recording your mileage.
Option 1:  Print off and Record Manually
Option 2:  Save to computer and record using Excel
Option 3: Record all of your Runs on Strava. Request access to Reservoir Cross Country Club on Strava

NO Hard efforts

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:

10 minute warm-up
FIND a 200m hill
4 sets of 4 hill repeats
800m EFFORT UP the hill
Easy jog down, keep yourself under control and relaxed
After each set of hills, jog a 1/2 mile.
10 minute cool down

Throwers: CLICK HERE


May 12th Workouts

All athletes should conduct their normal warm-up routine. If it is cold outside, please be sure to warm-up especially well.

Short Sprints (SPIKES):
8 x 40m @ Max effort with 4' recovery
then 1 x 60m MAX EFFORT

Then complete the bounding circuit
Bounding Circuits:
2 x 30m: Single Leg Bounds (2 x Left, 2 x Right) with 3' recovery after each left & right series
2 x 30m: 3 Frog Hops Forward, 1 LARGE HOP Back with 5' recovery
2 x 30m straight leg bounds for speed with walk back recovery

Long Sprints (SPIKES):
3 x BROKEN 300s
200m @ 90% effort then 1 minute rest
Guys: 27.0 - 30.0s
Girls: 31.0 - 34s
100m @ Max effort then 10 minutes rest
FAST!!!!

General Strength Circuit:
3 sets (Push-ups, Prisoner squats, V-Ups, Pushups with a Clap, Rocket Jumps, Burpees)
Note 1: If you can't do a push up, hold the UP position of a push up
Note 2: Perform each exercise for 30s and 1 minute between exercises.

Mid-Distance/Distance:
IF YOU PLAN ON RUNNING CROSS COUNTRY, in the Fall of 2020:
Over the next 7 days you will complete the following:
4 - 5 days of Easy Runs between 25 - 40 minutes
1 day that is a Long Run between 50 - 70 minutes
1 - 2 days off with NO running

NOTE 1: Start recording your mileage.
Option 1:  Print off and Record Manually
Option 2:  Save to computer and record using Excel
Option 3: Record all of your Runs on Strava. Request access to Reservoir Cross Country Club on Strava

NO Hard efforts

If you are NOT running Cross Country, but want to keep getting workouts:

We will still provide you workouts to complete:
35 - 40 minute easy run

 

Throwers: CLICK HERE