Sprinters/Jumpers follow the schedule below. Workout together if you can. We left 8 hurdles out for those who want to practice hurdling over break. Continue to strengthen calves and shins. Ice, stretch, and rest as needed. The workouts can be done on turf, grass, a track, or pavement. The workouts don't need to be completed in a specific order, fit them into your schedule depending on what you have access to.
1. Warm-Up. 10 x 100m hills (about 15 seconds) with walk back recovery. Cool-Down. Stretch. Core.
2. Warm-Up. Plyos. Wall Drill. 12 x 3-point starts. Cool-Down. Stretch. Lifting.
3. Warm-Up. 5 x 200m (about 30 seconds if you don't have access to a track) with 5 minutes recovery. Cool-Down. Stretch. Core.
4. Warm-Up. 8 x 60m (about 7 seconds if you don't have access to a track) with 4 minutes recovery. Cool-Down. Stretch. Lifting.
5. Warm-Up. 15 minute jog on a soft surface (grass, turf, dirt). Cool-Down. Stretch. Core.
Distance follow the schedule on the cross country website. Seniors will organize and explain workouts.
Throwers hit the weights and throw with Joe when possible. Contact him for training information.