If not In town for practice at East:
Distance:
Monday- 8. × 400m. With mile warm up and 800 m cool down. Do leg drills and core.
Monday- 8. × 400m. With mile warm up and 800 m cool down. Do leg drills and core.
Tuesday 45-60min. Run
Wednesday- 800m warm up 30 min run.
Thursday 45min run with hills/treadmill incline
Friday core, 1mile warm up, 2×800, 1 x400 cool Down 800m, core.
Saturday or Sunday 60 min. Recovery run
Sprinters/Jumpers:
Momday- interval running by time
800m warm up
1.5min light jog
30sec. Sprint
30sec. Walk
1min. Light jog
30sec. Sprint
1min light jog
30 sec sprint
1.5 light jog
30 sec sprint
30 sec. Walk
1min light jog
30 sec sprint
30 sec.walk.
Repeat after 5 min rest. Dynamic leg drills and core
Tuesday– warm up 800m
4x 200 30-37. Sec pace.
Rest 5min
4×200 30-37 sec pace
800m cool down.
Wednesday– 25min run leg drills
Thursday – pool/bike workout 30min.
Friday– warm up 800m. 30 min run with hills/incline continous running.
Leg drills and ice/stretch
Take Saturday and Sunday off.