Distance Runner Spring Break Practice

Monday 3/30

Distance Runners: We will be doing a fartlek run Monday. If you will be in town we are going to to practice at 9:30 not 8:30. That will give the rain a chance to get out of here and you get an extra hour of sleep! Meet at the track.
Red Group:
15 min warmup
Fartlek:
3,4,2 min.
2 min recovery between 3 & 4
4 min recovery after 2 min.
3 and 4 min run at moderate strong pace
2 min fast like surge in 3200 race
Then, do it all again!!!

10 min cooldown
Total Workout time is: 59 min.

Black Group:
Same as above except drop the second 4 min in second set

Enjoy!!!!!

Tuesday 3/31

Distance runners:
Red Group: 70 minute run
Black Group 55 minute run
Everyone: 50 push-ups, 50 side lunges, 50 air squats, 5x1 min plank, 50 sit-ups

Wednesday 4/1 (9:30 practice @ track)

Distance runners: Split workout for long distance and middle distance. If you are unsure which group you are in ask Coach Carpenter or Young.

3200 & 1600 Group:
40 min warmup
6x400 @ strong pace w/200m recoveries
15 min cooldown

1600 and 800 Group:
40 min. warmup
10x200 @ fast pace w/200m recoveries
15 min cooldown

Black Group abbreviate to 5- 400s and 8- 200s

Thursday 4/2

Distance runners:
Red Group: 60 minute run
Black Group 45 minute run