Distance Workouts for the week of 4/6-4/12

Distance Workouts 4/6 – 4/12 Distancing Workouts 4:6 to 4:12

 

Monday 50 minutes maintenance run. (40 minutes JV)
Tuesday 15 minute warm-up.  6 x 400m at 800m race pace. Full recovery (whatever you need, probably 4-5 minutes). 15 minute warm-down.
Wednesday 50 minutes maintenance run. (40 minutes JV)
Thursday 50 minutes maintenance run. (40 minutes JV) plus 10 x 100m uphill
Friday 15 minutes maintenance.

4 x 5 minutes tempo running 3rd minute of each tempo at 5K race pace (so 2min tempo, 1 min fast, 2min tempo), 5 minutes easy running between each interval. 10 minute warmdown

Saturday 75 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 and the likely cancellation of the season. Hopefully these workouts give you a taste of something normal from our pre-shelter-in-place lives. All training is cumulative – training done now will help you in future seasons. We miss you.

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

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.

 

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,

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.