Distance should continue with this week’s workout.
Friday/weekend workout
The following circuit to be done sometime this weekend:
Warmup – See Monday
Set 1: Do this set 3 times before set 2
High Knee Lunge x20 (10 each leg)
10 suitcases (abs)
30 Russian Twists (abs)
Backward Lunges x20 (10 each leg)
5 V-sits (abs)
30 Bicycles (abs)
Set 2: Do this set 5 times
Tempo 100m at 70% pace (estimate distance)
20 regular squats
10 suitcases
30 Russian Twists
Tempo back 100m at 70%
20 single leg squats (10 each leg)
5 V-sits
30 Bicycles
Finish with planks: 2 sets – 30 sec each side, 45 sec front
Workout Totals should be:
High knee lunges – 60 (30 each leg), Backward lunges – 60 (30 each leg), Tempo runs – 10, Regular Squats – 100, Single leg squats – 100 (50 each leg)
Abs: Suitcases – 80, Russian Twists – 240, V Sits – 40, Bicycles – 240,
Thursday Sprint workout
Sprint Recovery options (same as Tuesday):
30 min easy run
60 min walk
30 min stationary bike
30-45 min yoga
Sprint workout for Wednesday, 3/25
Warmup (see Mondays workout)
1 x 10m
1 x 20m
1 x 30m
All at 100%
Sprint workout – @ 100% w/spikes – full recovery rest:
3 x 40m
4 x 85m
Abs:
Suitcases x15
Russian twists x40
Leg raises x10
Bicycle x40
V – Sits x10
Planks: 30 sec each side, 45 down the middle
If you have access to hurdles go through skips and walk overs for hip mobility. If not, YouTube a 10-15 min hip mobility exercise.
*if you don’t have access to a track, you can estimate distances, just make sure the reps are at full speed.
Remember to stay 6 feet apart from others while outside.
Sprint workout for Tuesday
Athletes: Please keep the city “stay at home” order in mind if you wish to do the track workouts. These workouts are not mandatory. The following is from the denvergov.org site. Basically, the order allows you to run on your own and you need to keep a six foot distance from others.
All individuals anywhere in the City and County of Denver (“Denver”) are ordered to stay at their place of residence.
To the extent individuals are using outdoor spaces, they must at all times as reasonably possible maintain physical distancing of at least six feet from any other person when they are outside their residence.
To engage in outdoor activity, provided the individuals comply with Physical Distancing Requirements as defined in this Section, such as, by way of example and without limitation, walking, hiking, biking or running. For purposes of outdoor activity, Denver parks will remain open to the public to engage in walking, hiking, biking, running, and similar outdoor activities but all playgrounds, golf courses,tennis courts, basketball courts, picnic areas, and other similar areas conducive topublic gathering shall be closed. Additionally, the allowable outdoor activities in this Order do not include group sports and activities that would violate the Physical Distancing Requirements as defined in this Section, such as, by way of example and without limitation, football games or volleyball games. – Denvergov.org
Click here to view the full document: Denver’s Stay at Home Order
Sprint Recovery options:
30 min easy run
60 min walk
30 min stationary bike
30-45 min yoga
Distance workouts: Distance Workouts 3-23 revised
Stay healthy Angels!
Distance Workouts for the week of 3/23
Our apologies for sending last week’s distance workout in the last post. Here is the correct one: Distance Workouts 3-23 revised
Distance Workouts 3/23 – 3/29
Monday |
50 minutes maintenance run. (40 minutes JV) |
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Tuesday |
15 minute warm-up; 6 x 1000m, starting at 5k race pace for 1st interval and making each interval slightly faster; 4 minutes recovery between intervals. (4 x 1000m for JV). 15 minute warm-down |
Wednesday |
40 minute maintenance run (30 minutes JV) |
Thursday |
50 minutes maintenance run. (40 minutes JV) |
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Friday |
15 minute warm-up, 3 sets of 4 x 300m fast (just slightly slower than 800m race pace), float 100m between intervals, 500m jog between sets. (JV 2 sets); 15 minute recovery |
Saturday |
75 minute run, last 25 minutes fast. (60 minutes JV) |
Sunday |
rest |
• Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.
Monday Sprint Workout:
Warmup
Arm skips forward
Arm skips backwards
Side Skips
Knee to Chest
Quad Pulls
High Knee Lunge
High Knee Lunge Backwards
Back Pedal
Leg Swings
High Skips
Straight leg shuffle
Quick Feet (over ankle)
High Knees (over calf)
High knees (all the way up)
A’s
B’s
C’s
Fast Leg – left/right
Fast leg – alternate
Monday: Conditioning @ 90%
Short Sprints (100/200m):
250m
200m
150m
200m
150m
200m
2-3 min rest between each
Long Sprints (300mh/400m)
500m
500m
300m
300m
300m
3-5 min rest between each
Abs:
Suitcases x15
Russian twists x40 (20 each side)
Leg raises x10
Bicycle x40 (20 each side)
V sits x10
Planks: 30sec each side, 45sec down the middle
Distance Workouts 3/23 – 3/29 Distance Workouts 3:23
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Monday |
15 minute warm-up. 3 sets of 200m, 400m, 200m, 200m with 2 minutes rest between intervals and 6 minutes between sets. (JV, new runners do 2 sets). Intervals are run between 800 and 1600m race pace. 15 minute warm-down. |
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Tuesday |
50 minutes maintenance run. (40 minutes JV) |
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Wednesday |
15 minute warm-up 1600m, 1200m, 800m at 5K race pace. 4 minutes rest between intervals 15 minute warm-down |
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Thursday |
50 minutes maintenance run. (40 minutes JV) |
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Friday |
15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance (15 minutes for JV) |
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Saturday |
75 minute run, last 25 minutes at faster pace (60 minutes JV) |
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Sunday |
rest |
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Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.
