Sprinters/Hurdlers/Jumpers - 3 sets of 4 x 60 meters at 95% speed rest 2 minutes between each 4 and 4 minutes between each set.
Distance - 20 minute warmup, then 6 to 8 x 150's at your 400 pace walk back between each then another 20 minute cool down
Throwers - Do 2 sets of the Sprinters/Hurdlers/Jumpers workout. Work on drills that either Coach Carr, Coach Morrisey or Coach Kennedy taught you, then do Exercise Bodyweight Circuits x 2 from yesterday
Hurdlers that cannot attend 8am practices will be Sprinters
Long Sprinters - 2 x 3-4 x 150 meter snowballs
1st 50 @ 80% 2nd 50 @ 85% 3rd 50 @ 90% rest = 4 min (each 150) 8 min each set
(if away, you only need to measure 50 meters and go back and forth, unless you have a track
Short Sprinters - 5 - 7 x 40 meters then plyometric exercises ( two legged jumps)
then 2 sets of bodyweight circuits with 40 meter jog in between each
BODYWEIGHT CIRCUITS
20 prisoner squats, 25 bicycles, 10-15 pushups, 20 split squats, 20 mountain climbers, 30 crunches,
20 plia squats, fire hydrants ( 20 each leg) 25 squat thrusts
Throwers - DO SHORT SPRINT WORKOUT
Distance - 5-6 mile run or 50 minutes on a bike or in a pool, then Bodyweight circuits
Training this weekend is in preparation for our meet Tuesday at Forest Park.
For those of you that are unable to make practice on Saturday AT Forest Park or/and Monday at the high school, here are the workouts:
Dynamic warmup to include running drills
3 miles conversational pace on Saturday for newbies
4 miles conversational pace on Saturday for those with experience
then
leg circuits after recovery
Eat after workout and hydrate as needed. Rain is no excuse, but Lightning would be.
Sunday is for restoration.
Bus leaves Tuesday at 2:15. An alternate yellow bus will pick us up after the meet. ENCOURAGE parents to bring food and drink for us.
DAY 1 - Cardiotrain (CT) - 3 to 4 miles at 1:37 seconds over your mile time.
DAY 2 - Long Run ( LR) 3 or 4 miles
DAY 3 - Long Pace Per Mile (LPPM) Same as last week :52 slower than original mile time
DAY 4 - Same as Day 1
Be prepared in the next week or so to run a time 400 meter dash on the brand new track!
Emily will get you all together to run this.
Here are four days of workouts that you can draw upon:
IN ADDITION: ON AUGUST there is a free Cross Country clinic in Boston sponsored by NIKE!
DAY 1 - Cardiotrain (CT) 3 to 4 miles at 1:37 seconds over your mile time.
DAY 2 - Long Run ( LR) 3 or 4 miles
DAY 3 - Long Pace Per Mile (LPPM) - 1 Mile further than last week's Short pace per mile (SPPM)
3 miles at 52 seconds slower than your mile time
DAY 4 - Cardiotrain (CT) - Same workout as Day 1
Here are the four days of workouts that you can draw upon for this week:
DAY 1 Cardiotrain (CT) - 2 or 3 miles at 1:37 seconds over your mile time
DAY 2 Long Run (LR) - 2 or 3 miles
DAY 3 Short Pace Per Mile (SPPM) - 2 miles at 52 seconds slower than your mile time
DAY 4 Cardiotrain - Same workout as DAY 1
Now that most of you have completed your timed mile.
We want to continue running each week and put in mileage. A lot of you are new and have never run on a consistent basis as far as distance running goes.
So here is what I would like the NEW people to do vs. the experienced ones.
We are starting slow and building up each week:
Experienced runners this week are expected to do about double of what the newer folks are doing.
Each day begin with an extensive warm-up and stretching routine. If you have a foam roller, USE it.
Four days of running on your own. Pick your days, but whenever you can, run with a member of the team.
Here are those that have secured a timed mile:
Emily - 7:45 (9:22 CT) (8:37PPM)
Julieann - 7:31 (9:08 CT) (8:23PPM)
Ellie - 7:45 (9:22 CT) (8:37PPM)
Samantha - 7:30 (9:07 CT) (8:22PPM)
Audrey - 7:35 (9:12 CT) (8:27PPM)
Ashley - 9:30 (11:07CT) (10:22PPM)
Addison - 9:00 (10:37CT) (9:52PPM)
Nevaeh - 8:33 (10:10CT) (9:25PPM)
Mary Kate - DECIDED NOT TO DO XC
Example: if you ran an 8 minute mile, run 1 or 2 at 9:37 seconds each mile. Miles are continuous (not broken down)
DAY 1: Cardiotrain ( CT) - 1 or 2 miles at 1:37 seconds over your mile time
DAY 2: Long Run (LR) - 1 mile more than you ran before (2 or 3 miles)
DAY 3: Short pace per mile (PPM) - 1 or 2 miles at :52 seconds slower than your mile
Example: if you ran an 8 minute mile, run 1 mile at 8:52 seconds
DAY 4: Cardiotrain (CT) - Same as DAY 1
Pay attention. There shall be a test later today!
First FIVE steps as fast as you can. Head down.
First 50 meters fast. I will have a cone at that mark to remind you to run hard to that point
From 50 meters to 200 meters, "float". This does not mean slow down, but merely relax your shoulders and neck muscles. Continue your pace with chin up, chest up and big arm action.
At 200 meter mark (will have another cone there) - accelerate for 10 meters (will place a third cone there as well).
From 220 meters to about 310 meters attack the curve by leaning slightly into it.
From 310 meters to the finish ( homestretch) "get tall". Step over drive down.
YES, you are tired, but this is the "guts portion" of the race.
When you reach the finish line, if you are religious in any way, THANK your maker!
The difference between you and others may very well be that you have a PLAN on how to run the race and are not simply running it to see what happens.
One of my best friends in life (Donald G. Beaman) always told me "You have GOT to have a PLAN!"
Coach Budd
