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