Spring Break Optional Workouts

Monday: volume
-    Warmup: 2 lap warmup, static stretches, dynamic stretches.
-    Workouts:
o    Distance: 15-20 minute run followed by 2 laps of ins and outs (running the straights, and jogging the curves).
o    Sprints: 4 laps of ins and outs (sprinting the straights, and walking the curves). 2 x 200m build.
-    Cooldown: 2 lap jog cooldown.
Tuesday: intervals
-    Warmup: 2 lap warmup, static stretches, dynamic stretches.
-    Workouts:
o    Distance: speed-play workout (can do on or off the track). Do 6 x 2 minutes of hard running with 1 minute easy running in between. After all 6 reps, do 6 x 20 seconds hard with 20 seconds easy running in between.
o    Sprints: 2 laps of ins and outs. Then 4 x 50m acceleration; 2 x 100m accelerate, ease off, accelerate; 2 x 200m sprint. Take plenty of rest between reps.
-    Cooldown: 2 lap jog cooldown.
Wednesday: recovery
-    Warmup: 2 lap warmup, static stretches, dynamic stretches.
-    Workouts:
o    Distance: 20-30 minute run easy
o    Sprints: 4 laps of ins and outs (sprinting the straights, and walking the curves).
-    Cooldown: 2 lap jog cooldown.
Thursday: speed
-    Warmup: 2 lap warmup, static stretches, dynamic stretches.
-    Workouts:
o    Distance: 15-20 minute run. Then 5 x 100m hard stride. Walk back to the start for recovery.
o    Sprints: 4 laps of ins and outs (sprinting the straights, and walking the curves). 5 x 50m accelerations. Walk 2-3 minutes for recovery.
-    Cooldown: 2 lap jog cooldown.
Friday: strength
-    Warmup: 2 lap warmup, static stretches, dynamic stretches.
-    Workouts:
o    Distance: 10-15 minute easy run followed by 10 minutes harder.
o    Sprints: 2 laps of ins and outs. 2 x 400m build. 4 x 200m sprint. Take 3-4 minutes between reps.
-    Cooldown: 2 lap jog cooldown.

If you can’t find a track, do your best to mimic the distances on another (safe) surface. Don’t worry if you aren’t able to do the workouts every day, but try to do at least a few of them.