Monday 2/10
- 1-2 mile jog
- 6-8 x wicket drills
- Dynamic warm up, Hips/Core, and Dumbbell Circuit - See "Winter Workout Strength and Conditioning"
- MORNING STRENGTH SESSION
- AFTERNOON
- Stair + Stride Circuit
- Medicine Ball - 2 x 10 (chest pass, overhead pass, side pass, half twist) ; 1 x 10 (ribbon, over/under, lumberjack chops)
- Yoga Ball Core - 1 x 10 (roll to plank, knee to chest, pike, heel walks, bridge, "happy baby"/side-to-side on back)
- 1-2 mile jog
- 4-6 x falling start 50-75m strides
- If racing on Thursday, do 3-4 x 20m-30m block starts instead of the falling starts
- Dynamic Warm Up, Hurdles/Pedestal, Dumbbells - See "Winter Workout Strength and Conditioning"
- MORNING STRENGTH SESSION
- Interval or Hill Running and Form
- Dynamic warm up (march, lunge, shuffle, stride),
- Box Jumps and Hips/Core
- 1/2 Mile Jog
- ABCD form drills, quick arms, fence fast leg, High Knees with Cones
- Intervals
- 4 x 200m @ 75-80% (60-90 second recovery)
- 1/2 mile jog
- Jump Rope Circuit or Lift (if you didn't this AM)
- NO SCHOOL
- Workout for everyone (Simplot or not)
- 5 - 10 min jog + circles and leg swings
- 4 x 100m easy strides with 30 sec recovery
- 5 - 10 min jog + stretching
- Core or Med Ball Exercises - See "Winter Workout Strength and Conditioning"
- 60 minutes of activity other than running: Ski, Yoga, Hike, Snow shoe, etc.