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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.
Practice over spring break will be Monday the 23rd - Thursday the 26th from approx. 9:15 AM - 10:30 AM
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 March 21 – Sunday March 29) 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
- 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 2009 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 2009 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
