Denver East Track & 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

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.