Month: March 2020

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Sprint workout for the week of 3/30

Click here for a PDF of this week’s sprint workouts: Sprints workout 3:30

Monday:

Warmup

Short sprints: 90% speed

200m x 5

3-4 min rest between

Long Sprints: 90% speed

200m x 7

4-5 min rest between

Abs:

Suitcases x20

Russian twists x40

Leg raises x10

Bicycles x40

V – Sits x10

Planks: 30 sec each side, 45 middle

if track not accessible, estimate distances

 

Tuesday ( recovery) 

30 min easy run

60 min walk

30 min stationary bike

30-45 min yoga

Wednesday: Hills/Stairs

If possible find access to hill or a long set of stairs to do the following workout:

6 times up with jog down

3-5 min break

6 times up with jog down

3-5 min break

6 times up with jog down

focus on good knee drive, toes up, big arms

Abs:

Suitcases x20

Russian twists x40

Leg raises x10

Bicycles x40

V – Sits x10

Planks: 30 sec each side, 45 middle

Thursday (recovery)

30 min easy run

60 min walk

30 min stationary bike

30-45 min yoga

Friday/weekend: circuit 

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

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Distance Workouts for the week of 3/30

Click here for PDF of this week’s distance workouts: Distance Workouts 3-30 

Distance Workouts 3/30 – 4/5

Monday

15 minute warm-up.
2 sets of 200m, 400m, 600m, 400m, 200m with 2 minutes rest between intervals and 6 minutes between sets. Intervals are run at 1600m race pace.
15 minute warm-down.

Tuesday

50 minutes maintenance run. (40 minutes JV)

Wednesday

15 minute warm-up
2 x 1600m 5K race pace. 6 minutes rest after each 1600m. Varsity finish with 6 x 200m sprint with full recovery (whatever you need to sprint the next 200m).
15 minute warm-down

Thursday

50 minutes maintenance run. (40 minutes JV)

Friday

15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance (15 minutes for JV)

Saturday

80 minute run

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.
  • ●  Hang in there! We know it is hard to stay motivated with no races in the immediate horizon. Hopefully these workouts give you a taste of something normal from our pre-shelter-in-place lives. We miss you.

 

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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,

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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.
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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!

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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

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Monday

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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
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Wednesday

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40 minute maintenance run (30 minutes JV)
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Thursday

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50 minutes maintenance run. (40 minutes JV)

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
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Saturday

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75 minute run, last 25 minutes fast. (60 minutes JV)
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Sunday

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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.

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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

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.

Tuesday

50 minutes maintenance run. (40 minutes JV)

Wednesday

15 minute warm-up

1600m, 1200m, 800m at 5K race pace. 4 minutes rest between intervals

15 minute warm-down

Thursday

50 minutes maintenance run. (40 minutes JV)

Friday

15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance

(15 minutes for JV)

Saturday

75 minute run, last 25 minutes at faster pace (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.

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Track & Field Workouts: March 16

Happy Monday East Track,
We hope everyone is staying positive in these strange times. Hopefully, you can find a track and use the below workout as a nice distraction!
Short and Long Sprint Workouts:
These workouts will be for Monday or Tuesday – we will post again Wednesday.
Short sprints (100m, 200m):
300m, 200m, 200m, 200m, 100m, 100m
3-4 min rest between
Long Sprints (300mh, 400m)
400m, 300m, 300m, 300m, 200m, 200m,
4-5 min rest between

 

Distance Workouts 3/16 – 3/22   Click here for printable version:  Distance Workouts 3-16

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.
Tuesday 50 minutes maintenance run. (40 minutes JV)
Wednesday 15 minute warm-up

1600m, 1200m, 800m at 5K race pace. 4 minutes rest between intervals

15 minute warm-down
Thursday 50 minutes maintenance run. (40 minutes JV)
Friday 15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance

(15 minutes for JV)
Saturday 80 minute run (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.