mile warmup
recovery crossfields
do crossfield for 15 min
however you can slow down when joggin the straits but make
sure that you push forward and focus on form when striding across the field
mile cooldown
Friday, July 27, 2007
August 2 (Day 87)
jump runs
8min jog
A skips, Bskips, Cskips, 3x75m
stretch
same jump run workout as last week
8min jog
A skips, Bskips, Cskips, 3x75m
stretch
same jump run workout as last week
July 30 (Day 84)
jog 800m
movement drills (hip circles, leg swings)
dynamic flex drill x30m (Askips, Bskips, Cskips, A runs e.t.c)
5x250 m at 29 seconds with 4-6 min rest in between
remember to start time at beginning stop at 200m and coast for the last 50m
holding your running form
Also if anyone is running from 28-27 easily in the workout then go ahead with that time
however if you have to push it to reach 28 or 27 then just stay at 29 sec
movement drills (hip circles, leg swings)
dynamic flex drill x30m (Askips, Bskips, Cskips, A runs e.t.c)
5x250 m at 29 seconds with 4-6 min rest in between
remember to start time at beginning stop at 200m and coast for the last 50m
holding your running form
Also if anyone is running from 28-27 easily in the workout then go ahead with that time
however if you have to push it to reach 28 or 27 then just stay at 29 sec
Monday, July 23, 2007
July 26 (Day 80)
Jump runs
8 min warmup then stretch
A skips, B skips, A runs 3x75m
and stretch
20 pushups
40 situps
20 squat jumps
20 tuck jumps
20 side to side jumps
30 m lunge walk
50 m A runs
rest 1min 45 sec
run for 90 sec(500m-600m)
rest 2min and repeat this two more times
total of 3 jump runs
mile cooldown
8 min warmup then stretch
A skips, B skips, A runs 3x75m
and stretch
20 pushups
40 situps
20 squat jumps
20 tuck jumps
20 side to side jumps
30 m lunge walk
50 m A runs
rest 1min 45 sec
run for 90 sec(500m-600m)
rest 2min and repeat this two more times
total of 3 jump runs
mile cooldown
pool workouts and day off
coach wants pool workouts to always be the day we run and a day off after the pool workout
so then we can do workouts like jump runs or any other workout like sprinting fresh on thursday
so then we can do workouts like jump runs or any other workout like sprinting fresh on thursday
July 23 (Day 77)
jog 800m
movement warmup (hip circles, leg swings, e.t.c)
Dynamic flex drills x30m (Askips, Bskips, Cskips, high knees, Aruns, e.t.c)
5 x250m at 29 seconds 4-6min rest in between
start time right from the start, stop time at 200m mark and just coast and hold speed for last 50m
2 min abs
light plyos
mile cooldown
10min stretch
movement warmup (hip circles, leg swings, e.t.c)
Dynamic flex drills x30m (Askips, Bskips, Cskips, high knees, Aruns, e.t.c)
5 x250m at 29 seconds 4-6min rest in between
start time right from the start, stop time at 200m mark and just coast and hold speed for last 50m
2 min abs
light plyos
mile cooldown
10min stretch
Saturday, July 21, 2007
Sunday, July 15, 2007
July 20 (Day 74)
Same 30 min workout as last friday
He also wants us to lift Monday, Tuesday, and Friday
Me and Jon will lift Monday, Tuesday, and Thursday cause the weight room is close on friday
He also wants us to lift Monday, Tuesday, and Friday
Me and Jon will lift Monday, Tuesday, and Thursday cause the weight room is close on friday
July 17 (Day 71)
jog 800m
movement warmup (leg swings, hip circles, e.t.c)
Dynamic flex drills x 30m (askips, bskips, aruns, high knees, butt kicks)
4x250 meter workout
stride out first 50m and then start time at 200m
make sure they are done in 29 seconds
4 min rest in between
2 min abs
light plyos
1 mile cooldown
10 min stretch
movement warmup (leg swings, hip circles, e.t.c)
Dynamic flex drills x 30m (askips, bskips, aruns, high knees, butt kicks)
4x250 meter workout
stride out first 50m and then start time at 200m
make sure they are done in 29 seconds
4 min rest in between
2 min abs
light plyos
1 mile cooldown
10 min stretch
Saturday, July 14, 2007
Great Job
Those that are doing the workouts keep it up. Guys you are doing a great job posting the workouts. I can't wait for the season to start. Take Care
Coach Mase
Coach Mase
Friday, July 13, 2007
July 13 (Day 67)
30 min workout
3min- Jog/stretch
3min- Drills (A-skips, B-skips, C-skips, continous)
3min- Jog/stretch
3min- Drills
3min- Stride/stretch
3min- Plyos (1 leg bounding, hops, power skips, e.t.c)
3min- Stride/stretch (make sure the stride is harder than the first)
3min- Abs
3min- Stride/stretch(hard stride)
3min- Circuit (30 sec each)
*push-ups
*sit-ups
*lunges
*Rocky's (push-ups, but clapping in between. When you push off the ground try to clap once before hitting the ground again.)
*Mule kicks (get into push-up postition and lift both feet off the ground as if your going to kick the back of your head with your heel)
Coach said the workout might be hard at first, but during the season this should be a workout done either before or after meet days.
3min- Jog/stretch
3min- Drills (A-skips, B-skips, C-skips, continous)
3min- Jog/stretch
3min- Drills
3min- Stride/stretch
3min- Plyos (1 leg bounding, hops, power skips, e.t.c)
3min- Stride/stretch (make sure the stride is harder than the first)
3min- Abs
3min- Stride/stretch(hard stride)
3min- Circuit (30 sec each)
*push-ups
*sit-ups
*lunges
*Rocky's (push-ups, but clapping in between. When you push off the ground try to clap once before hitting the ground again.)
*Mule kicks (get into push-up postition and lift both feet off the ground as if your going to kick the back of your head with your heel)
Coach said the workout might be hard at first, but during the season this should be a workout done either before or after meet days.
July 12 (Day 66)
Kevin: coach gave me the day off cause of hamstring problems
but Jon did roughly 3 miles (1 big loop/ 1 small loop around fens)
but Jon did roughly 3 miles (1 big loop/ 1 small loop around fens)
Wednesday, July 11, 2007
Tuesday, July 10, 2007
250m workouts
in case your wondering why we've been doing the same 250m workout
Coach said that he essentially wants them to be real easy especially with the new running form and what not. So these 200m at 30sec should be getting really easy without you exerting much energy in reaching the time.
Good luck
Coach said that he essentially wants them to be real easy especially with the new running form and what not. So these 200m at 30sec should be getting really easy without you exerting much energy in reaching the time.
Good luck
July 10 (Day 64)
mile warmup
static stretch 10min
4x250 m at 30 sec
same 4 min rest
jog first 50m and start time at 200m mark
mile cooldown
static stretch 10min
4x250 m at 30 sec
same 4 min rest
jog first 50m and start time at 200m mark
mile cooldown
Monday, July 9, 2007
Saturday, July 7, 2007
Monday, July 2, 2007
July 6 (Day 60)
mile warmup
static stretch (10 min)
8x100m focus on form and cycling through
run 100m's on grass/astro turf but stay away from any hard surfaces
mile cooldown
static stretch (10 min)
8x100m focus on form and cycling through
run 100m's on grass/astro turf but stay away from any hard surfaces
mile cooldown
July 3 (Day 57)
mile warmup
static stretch (10min)
250 workout but not hard
4x250 with 4 min rest
run the first 50m and start time at 200m mark
run 200m in 30 seconds
mile cooldown
static stretch (10min)
250 workout but not hard
4x250 with 4 min rest
run the first 50m and start time at 200m mark
run 200m in 30 seconds
mile cooldown
July 2 (Day 56)
16 min run
run from designated start point in
9min(medium) run back to starting point in 7min(Hard)
run from designated start point in
9min(medium) run back to starting point in 7min(Hard)
This Week's Workout
Coach wants this week to be relatively easily, it's essentially an active rest week but there will still be workouts just to keep us moving and in shape.
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