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Monday
(Medium)
Tuesday
(Speed/Form)
Wednesday
(Hard)
Thursday
(Speed/Form)
Friday
(Hard/Pre meet)
Saturday
(Meet/Recovery)
Sunday
(Meet/Stretch)
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2/3-2/93x500 @70%
4 min rest
straights and curves
3 x2 laps. core.
2x600 2x200
5 min rest; 2 min rest
6x150 jog back recov.
and core
Fartlek: 30sec on/1min off
total 20 min
long run/core on ownrest/stretch
3
2/10-2/16
2x300, 2x250,2x200 2 min
rest between rep. 4 per set
Start drills, Block Work
4x100 striders. Core
5-4-3-2-1 @75% 3min
rest.lower 30 sec each rep
Pre meet: Stretch, Striders
Relay handoffs, Blocks
Happy Valley
Invitational Travel Day
Happy Valley
Invitational (Indoor)
rest/stretch
4
2/17-2/23
6x200 @75% walk 50 jog
150 for recovery
2x300 2x200 4x80 . walk
back recov.
Long: 2x600, 4x100 OR
Short: 3x300, 4x100
recovery 5 min
Stair Workout, Block
work, Hurdle work,core
5x400 @70% 4 min restlong run/core on ownrest/stretch
5
2/24-3/1
4x300 2x200. 4 min rest
between 300's. 30 sec rest
between 200's
6 Xfinity Hills & lift
Meet@SPH
200-250-300-350-400
3 min rest
6xfly in 150s. start @ 200
jog back recovery
1-2-3-4 X2 (1 min of rest
for each 100m ran)
long run/core on ownrest/stretch
6
3/2-3/8
2-3-4-3-2
1min rest for every 100 ran
10x100 walk back rest
focus on form
4x500 @75% 4 min rest
8x150 walk back recov.
Focus on acceleration
and form. Block Work
2x300, 2x100, 4x40long run/core on ownrest/stretch
7
3/9-3/15
4x 300 @80%, jog back to
100, Finish 100 fast.
4 min rest
4x200 W/ 10 pushups
crunches, lunges, Toe
Touches in between
2-3-4-5-4-3-2
1:30 rest for every 100 ran
8 Xfinity hills (Meet@SHP)
Lift @ sph
5-3-1-3-5, 6 min restlong run/core on ownrest/stretch
8
3/16-3/22
(Spring break)
Long Run 30 mins
Core, weights (on own)
Fartlek: 1min on/ 2min off
Totoal 21 min (on own)
If you can find a track:
5x300 4 min rest. If not:
long run 30 min (on own)
Long run: 20 minutes fast,
Core, weights (on own)
easy run: 15-20 mins
stretch well (on own)
long run/core on ownrest/stretch
9
3/23-3/29
4x400 75% 5 minute rest
Start Drills, 4x150 fast6x200 75% 3 min recov.
50-100-150-200 x2
lift/core
3x300 2x200 1x100long run/core on ownrest/stretch
10
3/30-4/5
4-3-2 Hard
10-15min rest
sit and cry x10
10 minute recovey
5-4-3-2. fast 6 min recov
10 min run. 8x100 striders
4x150 fast. walk backlong run/core on ownrest/stretch
11
4/6-4/12
4x300 @75%
5 min recov
50-100-150-200 fast
2x4-3-2
4 min rest, 6 between sets
6xfly in 100's. start@150
walk back recovery
2x400, 2x300, 2x200
4min rest; 5 between sets
long run/core on ownrest/stretch
12
4/13-4/19
5x250 @80%
5 min recov
6x100
walk back revovery
1-2-3-4-3-2-1. Start@2min
rest. add/subtract 1 min for
each 100 ran
Stair Workout, start drills,
Hurdle work,core
Pre meet: Stretch, Striders
Relay handoffs, Blocks
long run/core on ownrest/stretch
13
4/20-4/266x200 Fast. 4 min recov4x80 4x60 4x40
400-300-200 fast. 9-10
min recovery
4x200 4x40 walk back
recovery
Pre meet: Stretch, Striders
Relay handoffs, Blocks
long run/core on ownrest/stretch
14
4/27-5/35-4-3 Fast
Full recovery
Block work. 6xfly in 80's
start at 120
4x200 Fast.
Full recovery
Pre meet: Stretch, Striders
Relay handoffs, Blocks
15
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Pace Calculator:
Bring Student ID when
meeting @ SPH
Start Drills:Stair Wokrout:
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http://www.coolrunning.com/engine/4/4_1/96.shtml
20-30-40 for each of these drills:
4 sets of 2 reps:(jog back
between reps):
18
TIme Percentage Calculator:
-Lay on stomach start-Falling start-single steps-sideways jump
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https://rechneronline.de/add-time/time-percentage.php
-Lay on Back start-4 point-2 steps
-explosive jump or bunny hop
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