WORKOUT 3/24/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

4 MILE TEMPO RUN  @ 85% OF VO2 MAX

formula: take vo2 max time and divide by 2

break down into seconds (remember 60 in each minute)

multiply seconds by 125%

every 60 seconds equals 1 minute with some carryover

THAT will be your per mile time

THEN

LEG CIRCUITS

ESTAB.ISHED SHOT PUTTERS

ACTIVE WARMUP

DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT ROOM NOT AVAILABLE

WORK ON TECHNIQUE AS BEST YOU CAN

DYNAMIC FLEXATION

EVERYONE ELSE

ACTIVE WARMUP

8-10 X 150 METERS@ 70%  REST = 1-2 MINUTES

DYNAMIC FLEXATION

CORE WORK

DYNAMIC FLEXATION  - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS