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

(200m/400m 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-10x60secs (must be longer then 300m, try to go further each rep, equal distance jog recovery)
1.5 mile run
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 2x600,500,400,300,200 w 200m walk between reps @ 60% of 400m pace
Tues- 50 min game
Wed- (120, 4 x40, 120) X3 @ 400m pace walk back between reps, 2x150m @ 400 race pace with 50 m walk recovery, 1 mile run conversational pace
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- 4(5x200m) @ 60% w/100m walk between reps, 200 m walk between sets
Sun- Off

Endurance
Sun-Off
Mon-45 min, Pillars, Abs
Tues--30 min, Striders, Abs
Wed-45 min,30min dynamic movement set (these are what we learned in the hallway upstairs)
Thurs-30 min run (5x1min speed work @ 5k race pace) Abs
Fri-45 min run, pillars, abs
Sat-Long run,
Sun-30 min run, dynamic movement set


Sorry about the delay on the posting. Had some technical difficulties.

Meet of Champions NEW SCHEDULE

From the Njsiaa Website

12:00- start time for ALL pole vaulters and boys.
3:00- Start of girls events.

If you have any questions please contact me.

609-204-5859

Reminder

Just a reminder. No team practice until tuesday.

Endurance- I spoke to you about your workouts. Volume and a tempo work out this weekend. continue with core workouts.

Explosive
Pole vault- we spoke follow what we laid out. Any queestions e-mail me.
Sprinters
Short- drills, core, full stretch. If you can get indoors 1 day 10 x 30m wrking on starts
1 day 2x6x200 @ 60 %

Long- full warm up, full stretch, core daily
1 day 2 miles easy
1 day 30 sec @ 400 race pace 2 min easy jog 2 sets of 5
1 day 30m, 60m, 120m, 180m,120m,60m,30m x 5 @ 400 pace (if you can't get distances use time)

HEADS UP

Distance!!!!!!!!!!
Practice moved to Jadwin tonight. 7pm all distance runners to jadwin. If you can't attend the work out for you is 8x1000m @ 10k race pace with 1 min rest (10k pace is Tempo think pleasantly hard) you can do this as a 4 mile tempo run instead if you wish. Modify as needed.


Coach smirk