SPRING BREAK WORKOUTS!!!

WCS, IF YOU WANT TO KEEP PROGRESSING THE WAY YOU HAVE BEEN, YOU BETTER STAY ON TRACK DURING SPRING BREAK AS BEST YOU CAN. HERE ARE SUGGESTED WORKOUTS. THEY ARE DEPENDENT UPON WHAT YOU HAVE AVAILABLE TO YOU WHERE EVER YOU ARE. BE CREATIVE BUT GET A WORKOUT IN.

SATURDAY OR SUNDAY GO OUT FOR A 2 MILE RUN OR FARTLEK

MONDAY (TRACK) 100/200 PEOPLE FULL WARMUP
300/250/200/150/100 (walk next
interval for recovery)

1/4 milers 2 x 500/300 @ 75% (3mr)(8-10 mrbs)

(PARK) EVERYONE 10 X LONG GRADUAL HILLS (wbr)
(GYM) EVERYONE TREADMILL OR ELYPTICAL & LIFT

TUESDAY (TRACK) EVERYONE FULL WARM UP
TEMPO ? X BOXES (FORM RUNNING ON
STRAIGHT AWAY JOG/WALK CURVE)

(PARK) EVERYONE 100m ON/100m OFF X ?
(GYM) EVERYONE TREADMILL

WEDNESDAY (TRACK) EVERYONE FULL WARMUP
4 X FLYING 30/30'S (start at the 120mark
build up for first 30m then hot for 30m)
3 x 60m IN/OUTS (build/hot/float/hot)

(PARK) SOME KIND OF SPEED CHANGE AS ABOVE

(GYM) TREADMILL/ELYPTICAL & LIFT

THURSDAY (TRACK) FULL WARMUP
*if you have blocks 4 x 20m block starts / 1 X 40 / 2X60
4 X 100m accelerations (accelerate every 20m)
Warm down with 1 lap (75 seconds) stride
1/4 milers- 2 reps of warm down

(Park) short sprints with rolling start 2 x 20m /30m/ 50m
(GYM) Jump rope (with or without a rope) 90sec jumping/60sec rest x 4
then lift

FRIDAY (TRACK) FULL WARMUP 2 x 3 x 150 @ 19-22sec (3-4mr) (10mrbs)
1/4 milers 2 x 2 x 300 @ 28-32 (3-4mr) (10mrbs) do first set with a 50 on50 off gear change so don't worry too much about times for that set.

(Park) WARMUP then long jog interspersed with 20 second sprints. Hold good form OR 50m HILL SPRINTS w/(wbr)
(GYM) FULL WARM UP

SATURDAY AND SUNDAY - YOU CHOOSE! MAKE IT LIGHT IF YOU HAVE JUST WORKED HARD, MAKE IT HARD IF YOU HAVE JUST WORKED LIGHT.

KEEP IN MIND THAT WE WANT TO STAY ON TRACK TO "REPRESENT" AT STATE THIS YEAR. WE HAVE A GOAL! WE ARE ALL A PART OF THAT!