Vacation Lift

Click here for the vacation lift

Long Sprinters

Long sprinter check out workout here

Short Sprinters

(55m/200m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-5x35 m max effort, 3(2x200) @ 70% use the 200 splits posted on the blog.
5XShuttle run (5m,10m,15m,20m 20 frankies between sets)
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 4x40m and 5(15m,20m,30m,40m) Hard, 4x80m High Knees, 6x300m @ 60% 100m walk rest between reps
Tues- 50 min game
Wed- (3x20, 1x30 Max speed), (4x100m, 3x80m, 2x60m Hard), 5x80m's High Knees
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4x100, 8x200, 4x100 @ 60%
Sun- Off

Explosive workouts

Every Day All Sprinters
Continous Warm up
Plank Abs
Running Workout (check out seperate post for short sprinter and long sprinter workout)
Lift
AIS Rope Stretching

Endurance Winter break workouts

Wed- 6 miles Easy pace, stretch, abs
Thurs- 2 miles easy, 4 miles @ tempo (1 min per mile slower then 5k pace) 2 miles easy
Abs, 100 Lunges
Friday- 7 miles easy stretch, abs
Saturday-11 miles work on surging once every 5 min ( 1min ,1min ,1min ,2 min) x2
Sunday-day off (if you took off earlier in the week run today)
Monday-7 miles easy, 3,2,1 squats, pushups, pullups (10 min max number), abs, stretch
Tuesday-8 miles easy 6x100m striders, abs, Stretch
Wed- 2 miles easy, 4 miles @ tempo (1 min per mile slower then 5k pace) 2 miles easy
Abs, 50 Burpees, Stretch
Thurs-8 miles easy 6x100m striders, stretch, abs
Friday-9 miles easy
Sat -11 miles work on surging once every 5 min ( 1min ,1min ,1min ,2 min) x2
Sun-day off (if you took off earlier in the week run today)

As always modify as needed.
If you want to substitute a race then do so. Just drop out the tempo day and replace it with a easy day.

We will be coming in on tues, wed and thurs next week @ 9 am. If you would like some one on one time to talk about racing, training and the such be there.

Princeton Developmental Meet

Great job last night. Thanks for making last night go smoothly. Click here for results and splits.

Practice Cancelled

I'm Going Home Straight After School.


Endurance
Friday 30 min run, stretch, abs
Saturday- Long run 60+ min (if you have gone an hour or more before) 30 min if new

Explosive
Friday- 2x5x200m (think 40 second wind sprint or up and down a sideline on a field) with equal walking rest and abs
Saturday- 20 min run (you should be able to talk during this)
10 min of the following exercises
3 Squats
2 Pushups
1 pull up

Keep doing this for 10 minutes record how many of each exercise you completed.