WORKOUT 3/31/20

WORKOUTS SHALL BE MADE UP EACH MORNING NOW RATHER THAN THE DAY BEFORE.

ACTIVE WARMUP NOW INCLUDES DYNAMIC FLEXATION EXERCISES, BODY WEIGHT CIRCUITS, LEG CIRCUITS AND ANY ADDITIONAL EXERCISE FORE EACH GROUP. REFER TO THAT PAGE ON THE TOP OF THE BLOG ON THE RIGHT.

CROSS COUNTRY COURSE IS NOW MARKED FROM STARTING LINE ( ACROSS FROM CURVED LINE BY JAVELIN, 200 METERS, 400 METERS, 800 METERS AND 1000 METERS IS MARKED FOR FUTURE TRAINING. LOOK ON GROUND FOR DISTANCE.



ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP
2 MILE WARMUP RUN
3 X 1 MILE VO2 MAX (RUN EACH MILE AT 1/2 OF 2 MILE VO2 MAX TIME)
example: original 2 mile 17:00 vo2 max = 1st mile at 8:30 with 8:30 recovery x 3
RUN EACH MILE STARTING AT MARKING FOR THE JAVELIN ADJACENT THE STARTING LINE FOR XC....RUN OLD COURSE TO THE BASKETBALL HOOP
REST = VO2 MAX TIME BETWEEN EACH MILE
2 MILE COOLDOWN RUN
LEG CIRCUITS

ESTABLISHED SHOT PUT THROWERS

BODYWEIGHT CIRCUITS (2 SETS)
DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT ROOM NOT AVAILABLE
RUNNING DRILLS

EVERYONE ELSE

ACTIVE WARMUP
8 - 10 X 200 @ 70-75% REST 2 MINUTES
DYNAMIC FLEXATION