Erie Mason Track

New workouts posted!  We are into our 3rd week of training.  This is where the “Grind” begins.  Lets be sure to keep getting better each day and dream of your goals in training.  It is what has always gotten me though my many years of solo running.

Feel free to text or call me anytime: 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: March 25th

Warm-up:

  • 2 minute warm-up jog
  • Drill Set:
    • A-Skip
    • B-Skip
    • Karaoka
    • Lunges (3 forward, 2 back)
    • Heel raisers
    • 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:

  • 5 minute warm-up (2 laps / 800 meters)
  • Speed Play Sprints – Accelerate fast to max speed, then relax down to 85% effort, then accelerate again to full effort to the line.  Use cones or marks on gravel to give you ques on when to speed up or relax.  
    • 5 x 90 meters:  
      • Accelerate to full: 0 – 40 meters
      • Relax – 40m to 70 meters
      • Full speed – 70m to 90 meters finish line
    • Rest between reps 4-5 minutes
  • 5′ cool down at the end of workout
  • General Strength at end.  15 Reps each

Distance – 800m and up:

  • 10 minute warm-up
  • Fartlek:
    • 30 minutes total time:
      • 2 minute fast
      • 1 minute easy
      • repeat 10 times
  • 10 minute cool down

General Strength at end.  15 Reps each

Throwers:

  • Lifting
    • Dumbell Snatch (2 x 10 reps per arm)
    • Deadlifts: 3 sets of 6 reps, 3 sets of 3 reps
    • Running
      • Same as Sprinters

Thursday March 26th

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:

  • 45′ run
  • 6 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 March 27th

Warm-up:

  • 2 minute warm-up jog
  • Drill Set:
    • A-Skip
    • B-Skip
    • Karaoka
    • Lunges (3 forward, 2 back)
    • Heel walks / Toe walks
    • 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:

  • 5 minute warm-up (2 laps / 800 meters)
  • Workout: 8 x 200 meters
    • Run efforts at 90% effort. 
    • Rest = 3-4 minutes
  • 5′ cool down at the end of workout

Distance – 800m and up:

  • 10 minute warm-up
  • Workout: 10 x 200 meters
    • Run efforts at 85% effort. 
    • Rest = 2-3 minutes
  • 10 minute cool down

Throwers:

  • Lifting
    • Dumbell Snatch (2 x 10 reps per arm)
    • Cleans: 2 sets of 6 reps, 2 sets of 3 reps
    • Deadlifts: 2 sets of 6 reps, 2 sets of 3 reps
  • Running
    • 4 x 200 meters

Saturday: March 28th

Sprinters:

  • Active Recovery:
    • Biking 45 minutes or light running for 3 miles
    • Drills

Distance:

  • 60 minute run

Sunday: March 29th

Complete Rest Day

Monday: March 30th

Check Back soon…

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

 

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