Week 7 - Post Easter workouts (working off those chocolate bunnies :-) You can transfer workouts to your neighborhood streets - choose what you can do - keep your distance - Monday - Warm-up Sprinters/Jumpers Run 20 - 25 minutes 6-8 hard strides 75-100m Hurdlers - wall drills & skip drills 1 hurdle X 5 right and 1 hurdle X 5 left 300 height Jumpers - skips for height 5 X 15 meters; skips for distance 5 X 20 meters Ab/core - Quincy 1 Ham/Glute - Jane Fonda’s set of 10 / 3 sets of 15 airs quats (be sure to get to parallel) 3 sets of 15 push-ups Stretch Distance 60 minutes easy 3 X strides Tuesday - Warm-up Sprinters/Jumpers Run 10 minutes 200m X 8 boys - 30 sec. / girls - 35 sec. Ab/core: LoLo fast abs Ham/Glute: hamstring curls or all-4’s Stretch Distance 15 minutes w/u 3 X 4 min hard - 2 min rec 15 minute cool down Wednesday - Warm-up Sprinters/Jumpers Run 15 minutes Hurdlers - 110m/100m hurdles 2 X 1; 2 X 2; 2 X 3; 2 X 4
Sprinters - 4 point starts (or from the blocks) - 20 meters X 6
Jumpers - bounding drills Alt leg bounds - 3 sets of 10 Same leg bounds -3 sets of 6 each leg LJ/TJ Standing long jumps X 8 pulling your feet forwards (into the pit or on the grass) HJ - 5 X circle runs / 5 X circle runs 5 step with take off Strides 5 X 100m Ab/core: core routine for runners Stretch Distance 45 min ez Thursday - Warm-up Sprinters/Jumpers 10 minute run Intervals - 300 - 500 X 4 Run a 300m from the 300m start (end at the finish line) pick up the last 100 Walk back to the 100 start 500m (end at the finish line) pick up the last 100
Walk to the 300m start 10 minute cool down run Ab/core: 2-1-1’s x 15 Ham/Glute: all 4’s Stretch & roll out Distance 60 min ez Friday - Warm-up Sprinters/Jumpers 15-20 minute run 7 X 100m walk back (50) (simulates a 700 workout) 4 point starts - 10m X 6-8 (over 1 hurdle if possible) 3 sets of 16 alternating lunges 5 push-ups up the bleachers and dips coming down Abs - suitcases (tuck-ups) & tacos (V-ups) x 15 Stretch Distance 45 min ez 6 X strides Saturday - Distance 15 min w/u 4 X 4 X 60 sec hard 30 sec / 4 min rec 15 min c/d

After break - Week 6

Since I didn't get a response I thought I'd repeat the challenge of getting in a time trial. Please comment me your times so I can see what's happening.

Full warm-up every day and your choice of ab/core & strengthening + stretches You pick the day for the workout:

Workout 1 30 minute run & 10 X 50’s

Workout 2 ½-1 mile warm-up with 6 strides Time Trials - 100m 200m 400m Cool down about a mile

Workout 3 30-45 minute run & 6 x 50’s

Workout 4 Short hills 3 sets of 7 hills Make your hills short, steep, and sweet!

Since we haven’t been able to race (-urggh) comment me your times. Let me know if you timed yourself on a track or on streets.

I hope that you are doing okay, staying healthy and happy. I’ll post the results of your time trials and let you see where everyone is. Thinking maybe we can virtually or asynchronously race.

Let me know if there is anything I can do for you!!!

Spring Break - Week 5

A little different challenge - you pick the day for each workout. Full warm-up every day and your choice of ab/core & strengthening + stretches

Workout 1 30 minute run & 10 X 50’s

Workout 2 ½-1 mile warm-up with 6 strides Time Trials - 100m 200m 400m Cool down about a mile

Workout 3 30-45 minute run & 6 x 50’s

Workout 4 Short hills 3 sets of 7 hills Make your hills short, steep, and sweet!

Since we haven’t been able to race (-urggh) send me your times. Let me know if you timed yourself on a track or on streets.

I hope that you are doing okay, staying healthy and happy. I’ll post the results of your time trials and let you see where everyone is. Thinking maybe we can virtually or asynchronously race. I’m brainstorming prizes :-)!

Week 4 - on your own : track is partially clear so I am going to give you the distances but you can transfer them to your neighborhood streets - choose what you can do - keep your distance from one another Monday - Warm-up Run 20 - 25 minutes 6-8 hard strides 75-100m Hurdlers - wall drills & skip drills 1 hurdle X 5 right and 1 hurdle X 5 left 300 height Jumpers - skips for height 5 X 15 meters; skips for distance 5 X 20 meters Ab/core - Quincy 1 Ham/Glute - Jane Fonda’s set of 10 Stretch Tuesday - Warm-up Run 10 minutes 200m X 8 boys - 30 sec. / girls - 35 sec. Ab/core: LoLo fast abs Ham/Glute: hamstring curls or all-4’s Stretch Wednesday - Warm-up Run 15 minutes Hurdlers - 110m/100m hurdles 2 X 1; 2 X 2; 2 X 3; 2 X 4
Sprinters - 4 point starts (or from the blocks) - 20 meters X 6 https://www.youtube.com/watch?v=U0OEajxb71k Jumpers - bounding drills Alt leg bounds -https://www.youtube.com/watch?v=1InbjK0eUN8 X 8-10 each leg Same leg bounds - https://www.youtube.com/watch?v=U0OEajxb71k X 6 each leg Strides 5 X 100m Ab/core: core routine for runners Stretch Thursday - Warm-up 10 minute run Intervals - 150m X 5 75m X 3 50m X 3 10 minute cool down run Ab/core: 2-1-1’s x 15 Ham/Glute: all 4’s Stretch & roll out Friday - Warm-up 15-20 minute run 7 X 100m walk back (50) (simulates a 700 workout) 4 point starts - 10m X 6-8 (over 1 hurdle if possible) Abs - suitcases (tuck-ups) & tacos (V-ups) x 15 Stretch