Break Schedule 2017-2018

winter break 2017-18

HSS TBP HSS TBP HSS TBP TBP
Group 22-Dec 23-Dec 26-Dec 27-Dec 28-Dec 29-Dec 30-Dec Sundays and 12/25, 1/1
LD Dudes 15:00 W.U SDS(8) 950m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps easy cooldown. Front Squat after (120 lbs) Steady run for 5.7 miles- 1.5 mile hill, 1.5 miles back down hill, steady 5.7 miles. 15:00 up, SDS (8) 8 x 400m at 74.25, 200 jog between reps, 400m jog, 8 x 400m at 68.75, 200m jog between reps, 400m jog, 4 x 400m at 62.5, 200m jog between reps. 2 laps cooldown. Back squat 150 lbs (5×5) 11 miles steady 15:00 up, SDS (8) 1000m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps down, Front Squat (125lbs) 11 miles steady Steady run for 5.7 miles- 1.5 mile hill, 1.5 miles back down hill, steady 5.7 miles. 10*100 (40s) Run 2 of these 4 days OYO 6-8 miles
LD Ladies 15:00 W.U SDS(8) 950m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps easy cooldown. Front Squat after (100 lbs) 5.7 miles steady, 1 mile hill, 1 mile down hill, 5.7 miles steady. 15:00 up, SDS (8) 6 x 400m at 91, 200 jog between reps, 400m jog, 6x 400m at 82.5, 200m jog between reps, 400m jog, 4 x 400m at 74.5, 200m jog between reps. 2 laps cooldown. Back squat 120 lbs (5×5) 9 miles steady 15:00 up, SDS (8) 1000m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps down, Front Squat (105lbs) 9 miles steady 5.7 miles steady, 1 mile hill, 1 mile down hill, 5.7 miles steady. 10*100 (45s) Run 2 of these 4 days OYO 6-8 miles
Developmental A 15:00 W.U SDS(8) 950m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps easy cooldown. 13.5 miles 15:00 up, SDS (8); 18*400 on a 2:20c,  2 laps down 10 miles steady. 15:00 up, SDS (8) 1000m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps down (3:07 is 5 minute pace) 10 miles steady. 13.5 miles 10*100(42) Run 2 of these 4 days OYO 6-8 miles
Developmental B/ C 15:00 W.U SDS(8) 950m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps easy cooldown. 9-11.5 miles. 15:00 up, SDS (8); 15*400 on a 2:50c,  2 laps down. Dev C= 12*400m on a 3:20 c 6-8 miles steady. 15:00 up, SDS (8) 1000m at goal mile pace, 2 laps easy, 8 x 60m sprints, 2 laps down ( 6:00 pace is 3:45) 6-8 miles steady. 9-11.5 miles. 10*100m (50) Run 2 of these 4 days OYO 6-8 miles
All practices will begin at 8:00 am at designated locations with the exception of Friday 12/22 which will begin following dismissal.
HSS- High School South
TBP- Turning Basin Park
Practice is 100% MANDATORY.  Failure to show up will result in dismissal.  If not at practice for an excused reason the athlete will be required to
perform scheduled workout on their own. If missing practice for family or religious obligations your parents must email me at coachwayton@gmail.com
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