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Warm ups & Cool downsEasy Run
In and OutsXTFartlek Run400 & under group: short sprinters (60, 100, 200, 400m, 60mhurdles, 100m hurdles, jumpers)
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Here is a LINK to the warm up and cool down routines. Pay attention to which warm up & cool down routines you need to do for the day.

Lazy drills = lazy practices = lazy competitions

Here is a LINK to weekly core + prehab exercises. These should be done as part of your cool down		warm up: 5 minute jog w/ stretches
cool down: 5 minute jog w/ stretches

This is designed to be done at an easy pace, and preferably on grass. An easy pace means you should be able to hold a steady conversation while running. This helps to build a basic endurance base. 		warm up: crimson
cool down: #3

These workouts are also intended to build an endurance base and should be done in a continuous fashion (no breaks between reps/sets). 		warm up: 5 minute jog w/ stretches
cool down: 5 minute jog w/ stretches

This should be an easy effort and you can choose whichever activity you'd like. Make sure you are actually doing an active recovery/cross train session , do NOT take these days off. These days are just as important as other workout days, especially in the fall! 		warm up: 5 minute jog w/ stretches
cool down: 5 minute jog w/ stretches

This should be a continuous run. There is no break between the warm up, surges, jog, and cool down. So after the 5 minutes are up, go into the surge immediately. After you complete the surges, go right into the cool down. Surges should be 60-70% effort which is a moderate pace. It isn't an all out sprint, but it's not a jog. Rest periods/jogs in between surges should be at a comfortable/easy pace.		400/800 group: long sprinters (400, 800, 300mhurdles)
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H: Hurdlers
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J: Jumpers (LJ, TJ, HJ)
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XT: cross train
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General Strength (GS) & Multi-Jump (MJ)
Circuits		SpeedTempoWeight RoomHills
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Bleachers
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warm up: 5 minute jog w/ stretches
cool down: 5 minute jog w/ stretches

Here is a LINK to the GS and MJ circuits. If there are any exercises that confuse you, just ask for clarification. This helps build strength and endurance so make sure you stick to the timed work and rest periods. 		warm up: gold
cool down: #1

The acceleration sprints are meant to be done as a build up to max speed. This means that by the end of each rep you should be at (or close to) your maximum speed. This can be done in your sprinter spikes. This is the ONLY workout to be done in spikes. There is no jog in this workout. Start fast, finish faster.		warm up: crimson
cool down: #2

Tempo workouts should be done on the track or on turf/grass if you use the football markings to measure approx distances (for example: 100yd can be replaced with 100m). The paces vary and are listed with each workout, but there are no specific times to hit. This should generally be between 60-75% effort which is a moderate pace. These workouts should NOT be done in spikes. 		warm up: w/ Coach Marco
cool down: w/ Coach Marco

We have access to the weight room for open lift every Tues & Thurs 2:30-4pm with Marco and Dave. Please arrive on time! The lift exercises, reps, and weights change every week/day so pay attention to what you have to do for the day. Please take advantage of this when you can, building strength and getting corrections on form is SUPER important in the off-season. When possible, you can complete the workout for the day after weight room at 4pm. 		warm up: crimson
cool down: #4

For these you are ONLY doing one of the workouts (hills OR bleachers) NOT both. Both are listed just in case you don't have access to one. If you have access to both then it's your call which workout you do. You can rotate what you pick each time.These are intended to build endurance, speed, and speed endurance bases. All reps should be at a hard effort.
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