June 30-July 1 (Day 54-55)

off/Active rest

June 29 (Day 53)

Hill workout
5x hills
try to focus on form cycling through

June 28 (Day 52)

mile warmup
static stretch 10 min
workout: 4x 150m
make sure its done faster than last week
focus on form cycling through and keeping abs tight
3 min rest in between each
mile cool down

June 27 (Day 51)

pool workout

June 26 (Day 50)

mile warmup
10 min static stretch
workout: 6x 200m
faster than last week so run it in 29 sec or lower
4 min rest in between each
make sure you focus on form and cycling through
mile cool down

June 25 (Day 49)

2 mile run
6x100m stride (easy)
make sure you focus in form and cycling through

This Week

Coach said all the workouts will be the same but make sure they are done faster

June 23-24 (Day 47-48)

Off/Active rest
*swim
*bike
*basketball
anything active can be done but not too strenuous

June 22 (Day 46)

Hill workout
(5x Hills)

June 21 (Day 45)

mile warmup
static stretch (10 min)
workout: 4 (150 meters) with three minutes rest in between each
the workout is supposed to be done fast so make sure your moving!
1 mile cool down

June 20 (Day 44)

Pool workout not too hard but relaxed

June 19 (Day 43)

mile warmup
static stretch (1omin)
workout: 6 (250 meters)
take a 4 minute break in between each
start in the middle of the 100 meter and run the first 50 meters
as fast as you want but time your self for the last 200 meters
make sure you run it in 30 seconds or less
cool down
weight room( legs)

This workout is supposed to be fast, but be consistent in your times

June 18 (Day 42)

2 Mile run
6x 100m strides easy

June 16-17 (Days 40-41)

Off/Active Rest

June 15 (Day 39)

5x Hills

June 14 (Day 38)

Rest

June 13 (Day 38)

4 Mile Run

June 12 (Day 37)

Workout (10am; 80-85 degrees):
8 min warmup stretch then stretch
A skips, A runs
3x75m Strides and stretch
Jump Run:
20 pushups
40 situps
20 squat jumps
20 tuck jumps
20 side to side jumps
30 m lunge walks
50 m A runs
Rest 1min n 45 sec
Run 45 sec*
Rest 2 min
= 1
Total of 4 jump runs

June 11 (Day 36)

1 Mile warmup
Stretch
4x Sprint Drills x 3 @ 30m
8x 100m (med - fast)
1mile cool down

June 10 (Day 35)

Active Rest - Pool workout

June 9 (Day 34)

Off - Flight to Brownsville, TX

June 8 (Day 33)

Workout: Distance run - PV to Four Corners and back (3.6miles)

June 7 (Day 32)

Workout:
Regular warmup, drills and stretches
15 minutes of stadium stairs, if no stadium is available, 15 minutes of hills

June 6 (Day 31)

Rest

June 5 (Day 30)

Hill Workout, 5 reps, 150-200m *30 seconds

June 4 (Day 29)

Weather: Heavy Rain 61 degrees

Workout: Cross Training
Kevin - Long jump workout
AJ - Basketball workout:
Warmup - standing below backboard, jump up and touch the backboard alternating hands
Drills
Stretch
Suicides - Baseline to half court, driving out and keeping good form like out of the blocks, jogging back to baseline, then driving out full court, jogging back. 4 sets of 5
Shoot around

June 3 (Day 28)

Light Distance Run

June 2 (Day 27)

Rest

June 1 (Day 26) [Jump Runs]

Workout (10am; 80-85 degrees):
8 min warmup stretch then stretch
A skips, A runs
3x75m Strides and stretch
Jump Run:
20 pushups
40 situps
20 squat jumps
20 tuck jumps
20 side to side jumps
30 m lunge walks
50 m A runs
Rest 1min n 45 sec
Run(375-400m) in 60 sec*
Rest 2 min
and repeat this two more times
Total of 3 jump runs

*Distance and time vary on workout

Summary/Result: First set everything was on time, second set was the worst out of the three. Barely got through the reps and was significantly slower in the 60sec run (mostly the last 100m). Third set I used the rest of my energy to get through. A runs were very difficut to get through being fatigued from the other parts of the workout. Calves were very sore from yesterday. Struggled through the tuck jumps and pushups in the 2nd and 3rd set. Took longer than 2 minutes rest after 60 second runs.