New workouts posted!
TIME TRIAL ON FRIDAY! Send me your times: 734-770-8951
For Laying out a distance, you can mark off a course by taking a really long walking stride which will be about 1 meter. Walk the distance and put down marks just like we had in the woods.
For longer distance runners, convert your distances to times and run a set interval time: i.e. 1,000m = 3 min, 30 sec.
Wednesday, April 1st
Warm-up:
- 2 minute warm-up jog
- Drill Set:
- A-Skip
- B-Skip
- Karaoka
- Lunges (3 forward, 2 back)
- Heel raisers
- Straight leg bounds
- 3 x Strides
- Stretch
- Around town
- Hold in middle
- Quads
- Butterflies
- Pretzels
- Knee to chest
- Calf stretch
- Leg Swings
Workout
Sprinters – 400m and down:
- 10 minute warm-up (5 laps / 2000 meters)
- 600-500-400-300-200
- walk what you ran for rest. Effort 80-85%
- 5′ cool down at the end of workout
- General Strength at end. 15 Reps each
Distance – 800m and up:
- Fartlek
- 10 minute warm up
- 2 x 3 minutes fast, 3 minute recovery between
- 3 x 2 minutes fast, 2 minute recovery between
- 3 x 1 minute fast, 1 minute recovery between
- 5 minute cool down
General Strength at end. 15 Reps each
Throwers:
- Lifting
- Squats: 3 sets of 6 reps, 3 sets of 3 reps
- Cleans: 3 sets of 6 reps, 3 sets of 3 reps
- Running
- Same as Sprinters
Thursday April 2nd
Warm-up:
- 2 minute warm-up
- Drill Set:
- A-Skip
- B-Skip
- Karaoka
- Lunges (3 forward, 2 back)
- Heel raises
- Straight Leg Bounds
- 3 x Strides
- Stretch
- around town
- Hold in middle
- Quads
- Butterflies
- Pretzels
- Knee to chest
- Calf stretch
Sprinters:
- 20 minute easy run
Distance:
- 50′ run
- 4 x strides (60m long) at end
Throwers:
- Lifting
- Incline: 2 sets of 6, 2 sets of 3
- Bench: 2 sets of 6 reps, 2 sets of 3
- Running
- Run/walk 20 minutes
Friday April 3rd
Warm-up:
- 2 minute warm-up jog
- Drill Set:
- A-Skip
- B-Skip
- Karaoka
- Lunges (3 forward, 2 back)
- Heel walks / Toe walks
- Reverse Runs
- 3 x Strides
- Stretch
- Around town
- Hold in middle
- Quads
- Butterflies
- Pretzels
- Knee to chest
- Calf stretch
- Leg Swings
Workout
Sprinters – 400m and down + Throwers
- 5 minute warm-up (2 laps / 800 meters)
Workout: TIME TRIAL!!!!! SEND ME YOUR TIMES (734-770-8951)
- 200 meters – Time Trail
- 15 minute break
- 400 meters – Time Trial
- 5′ cool down at the end of workout
Distance – 800m and up:
- 10 minute warm-up
Workout: TIME TRIAL!!!!! SEND ME YOUR TIMES (734-770-8951)
200 meters – Time Trail
15 minute break
400 meters – Time Trial
- 10 minute cool down
Saturday: April 4th
Sprinters:
- Active Recovery:
- Biking 45 minutes or light running for 3 miles
- Drills
Distance:
- 60 minute run
Sunday: April 5th
Complete Rest Day
RESOURCES
General Strength – Eagles Routine
- Prisoner Squats
- V-Sit ups
- Back Hypers with twist
- Rocket Jumps
- Leg Toss
- Pushups with clap
- Cossack Extension – Carson Russian Dance
- Crunches
- Prone (on your belly) single leg hip extension
- 1 minute plank