Sprinters and Jumpers follow the schedule below. Workout together if you can. We left 6 hurdles out for those who want to practice hurdling over break.
Look at your schedule over spring break and make time for one of the following workouts each day. Each workout has a difficulty level. Don’t put hard workouts on back to back days.
Each Day
Warm up!!!!! ABC’s, High knees, A skips, B Skips, Everything...
After workout do core and strength training. Cool down and stretch!!!!
Workout 1 Hard
On track if possible, if not in a park or simulate the best you can. Choose a safe place to run.
50 -75 -100 -150 -200-300-200-150-100-75-50 with one minute break each. Fill in break with core and strength training.
Full out sprint on distances from 50 – 100, work on accelerating faster and faster.
Distances of 150 – 300, tempo sprint. Keep it smooth and efficient.
Workout 2 Recovery
Recovery jog 3 miles with several 100 to 200 meter acceleration tempo sprints every so often. This can be done on trails, beach, anywhere. Cool down and stretch after.
Workout 3 Medium
Repetitive Resistance Sprints - Be creative! Full out sprints between 50 and 100 meters uphill. Total distance of sprints should add up to at least 1600m of sprinting distance.
Workout 4 Medium
Power Day - Work on strength and power. 1600m run first. Plyometric or jumping exercises, weight room. Work on legs and upper body. 6 x 50 meter accelerations.
Workout 5 Hard
Over-speed Training - QTY 12 x (100m to 200m) accelerations to max speed - Walk back recovery. Attempt to find a slight decline hill or run with the wind. The idea is to find a way to run faster than normally possible with the aid of wind or downhill incline.
Throwers hit the weights and throw if you get a chance.