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Following are the workouts for sprinters, mid-distance and distance for those of you who will be out of town for the break and will miss practice.
Coach Beatty
Girls out of town run schedule
There are three types of fartleks below. You may use any of the three or a combination. You need to run at least three fartleks over break (Saturday – Saturday ) If you have some other type of fartlek you like go ahead and use it. Work-out should be in the 25 minute range. This is the fartlek segment, not warm up and cool down or stretching times.
You also need to go for a 2 to 2.5 mile jog one day over break. Put that in the middle of the fartlek workouts.
Warm-up
- 600 meter jog around track, meeting at South East side of track for warm-ups
- 25 jumping jacks
- 25 meter bounds x2
- 25 meter walking high knee x2
- 25 meter jogging scissors x2 (work on twisting hips crossing one leg in front of other)
- 25 meter butt kicks (pumping arms) x2
- 25 meter skips with arms rotating clockwise, counter clockwise on the way back
All lunges/squats are 30 seconds
- Back step lunge
- 12 standard push ups
- Skater lunge
- 12 diamond push ups
- Squat reach jump: start with tips of fingers on ground jump up reach for sky and come back down to squatting position
- 12 wide arm push ups.
- Twits combo: Jump up, keeping head and shoulders facing front while feet and knees twist right, then center, then left (speed not height)
Stretch
- Hanging square (five breaths)
- Prayer Squat – elbows inside of knees and push out (five breaths)
- Extreme side lunge runners pose reaching arch to crescent pose prayer twist (hold for 5 breaths)
- Repeat with other leg forward
- Lying hamstring
- Back of knee (five breaths)
- Toe (five breaths)
- Grab and open leg to floor (trying to keep butt on the ground) (five breaths)
- Twisting back stretch (five breaths)
- Plank to cobra; to downward dog
- Alternating left and right foot slightly off the ground to stretch the calf
- Glut stretch; leg bent flat foot other leg crossed over knee. Arms under bent leg thigh and pull back.
- Standing quad stretch
Fartleks
Type A
- Repeat 3 times - Maximum effort for 60 seconds, 120 seconds jog run, maximum effort for 120 seconds, 180 seconds jog run.
- 5 minute cool down jog
- stretch
Type B
- Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
- 5 minute cool down jog
- Stretch
Type C
- One time only – Run for 100 meters, jog for 100 meters. Do this for a total distance of 2 miles. 8 x 100 meter runs and 8 x 100 meter jogs.
- Half way through take a 2 minute water break
- 5 minute cool down jog
- Stretch
Abs: Do at least 3 times over break but not more than 5
- In and outs 25
- Bicycles 20 each way
- Crunchy frog 25
- Cross leg or wide leg alternating arm sit up 15
- Fifer scissors (hold for three count before switch) 20
- Pulse up (heels to sky) 20
- Roll up / V up combo 20
- Leg climb 12 each leg
- Mason twist (pick pocket) 50
Spring Break Middle Distance Workouts
Monday:
Dynamic warm-up
4 x 200m R pace (1-2min. jog)
5 x 400m R pace (2-3min. jog)
4 x 200m R pace (1-2min. jog)
10 min. cool-down
Tuesday:
Dynamic warm-up
Circuit
4 miles
Wednesday:
Dynamic warm-up
4 x 1 mile T pace w/ 1 min. rest
10 min. cool-down
Thursday:
Dynamic warm-up
8 x Flying 30’s
4 miles
Circuit
Friday:
Dynamic warm-up
4 x 200 R pace (1-2min. jog)
4 x 1000 T pace (2-3 min. jog)
4 x 200 R pace (1-2min. jog)
10 min. cool-down
Saturday:
5- 6 miles
8 strides
Sunday:
Off or easy 3 miles
Spring Break Distance Workouts
Monday:
Dynamic warm-up
5 x (2 x 200 (200 jog) + 1 x 400 (400 jog))
15 min. cool-down
Tuesday:
Dynamic warm-up
Circuit
4 miles
Wednesday:
Dynamic warm-up
6 x 800m I pace (2-3 min. jog)
15 min. cool-down
Thursday:
Dynamic warm-up
8 x Flying 30’s
4 miles
Circuit
Friday:
Dynamic warm-up
7 x 1000m T pace (1 min. rest)
15 min. cool-down
Saturday:
5- 6 miles
8 strides
Sunday:
Off or easy 3 miles
Hilliard Davidson Girls T&F Strength Training Circuit
This circuit is to be completed 2 x per week on running recovery days.
- 20 min. run
- Dynamic Warm-up
Station #1 Plyos (one day)
- Two-Foot Forward Hop
- Right Leg Zig Zag
- Left Leg Zig Zag
- Right Leg Squat
- Left Leg Squat
- Double Leg Tuck Jump
- Double Leg Lateral Hop
- Bounding (Exaggerated Strides)
- Basketball Chops
- Standing Superman
- Backwards Run
- Lap around track
Station #1 Plyos (other day)
- Right Leg Hop
- Left Leg Hop
- Double Leg Zig Zag
- Right Leg Lateral Hop
- Left Leg Lateral Hop
- Ankle Hops (balls of feet jump)
- Speed Skips
- Double Leg Vertical Jump (Stream Line)
- Basketball Slides
- Standing Superman
- Backwards Run
- Lap around track
Station #2 Core (both days)
- 20 Pushups
- Opposite knee crunches
- 15 Pushups
- Bicycles
- Leg Throw-downs w/ partner
- Twists
- Hamstring push-ups
- 10 Pushups
- Killer Abs
- Plank
- Plank Right Leg
- Plank Left Leg
- Supermen
- 5 Pushups
Why do plyometrics?
- Improve running economy
- Strengthen leg muscles
- Injury prevention
- Less ground contact
- Generate explosive muscle power
- Increase stride length
