Monthly Archives: March 2018

Spring Break Schedules 2018

DISTANCE SQUAD

Sprint Crew

Date Warm-up Workout Strength
3/31/2018 10m jog, Stretch, drills, strides (8) Sprinters- 3x250m at goal 400m. 10:00 rest between each- with ‘over-unders’., Hurdlers- 2x400m (with hurdles) @80% (guys 70, gals- 80), 2x300m at 90% (guys- 45, gals 50), 2x200m @ 100% (guys 27, gals 31-32) 2 laps cooldown. Squats/ Deads/ Abs- 10lbs
4/2/2018 10m jog, Stretch, drills, strides (8) Specialty Day- 8x 150m , fast, faster, fastest- break up into specialty groups, MD runners run 4 miles on grass followed by 11x150m NA
4/3/2018 10m jog, Stretch, drills, strides (8) 350 fast – 3:30 rest- 300 fast- 3:00 rest, 250 fast- 2:30 rest- 200 fast- 2:00 rest, 150 fast 90s rest, 100 fast – 1 min rest, 50 fast, 2 laps cooldown Hang cleans (5 sets 5 reps) ab work 5×5 10 lbs.
4/4/2018 10m jog, Stretch, drills, strides (8) Specialty Day- 8x 150m , fast, float, fast- break up into specialty groups, MD runners run 4 miles on grass followed by 11x150m NA
4/5/2018 10m jog, Stretch, drills, strides (8) 12 laps strides and straights. Ab work 5 sets 5 reps 15lbs.
4/6/2018 10m jog, Stretch, drills, strides (8) Specialty Day- 8x 150m , fast, float, fast- break up into specialty groups, MD runners run 4 miles on grass followed by 11x150m NA
4/7/2018 10m jog, Stretch, drills, strides (8) 3 x 300m at 100% of goal 400m, 12:00 rest, over unders between. Hurdlers 3 x last 8 hurdles @ 95% effort 10:00 rest between each. Squats / Deads. 5×5/ 3×5, ab work 5 sets 5 reps with 15 lbs.
Practice begins each day at 8:30 am sharp, attendance is mandatory! If out of town athletes are expected to
complete assignmnts on their own- parents must email (coachwayton@gmail.com) prior to leaving.

 

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Week of 3/26/18

Saturday 3/31/18= 9- 16 miles at towpath, top guys avg’d 6:20/ mi, top ladies around 7:40 for 14.5 10 strides after

Thursday 3/29/18– Big 13’s, lower leg exercises- 15:00 up ,SDS (8) 2k at goal 3200 pace, 8 min rest, 1200m at goal 3200, 2 laps easy, 10 x 100m sprints with over unders, 2 laps down. Sameer led the dudes with 5:40/ 3:21 (9:01), Kelsey led the ladies with 6:46/  3:57 (10:43)

5:40 Sameer
5:56 adwin Jake
6:02 Ryan Tim
6:10 Austin
6:20 cole Andrew Connor
Sameer 3:21
Tim 3:27
Jake 3:27
Ryan 3:29
Adwin 3:35
Austin 3:38
Connor 3:43
Andrew 3:43
Cole 3:48
6:48 kelsey
7:20 Kavya
7:28 maddy
7:32 Julia
7:59 Jillian
3:57 kelsey
4:13 Kavya
4:22 Julia
4:23 maddy
4:42 jillian

Wednesday 3/28/18– Big 13’s, 2/2/2 lower leg drills followed by 20:00 up, quick stretch, top dogs ran 5 miles at assigned LT, 2 laps down, top ladies ran 4 miles at LT, 2 laps down, EVERYONE else ran 4.25 miles time trial followed by two laps down and upper body lift.

Tuesday 3/27/18– lower leg drills followed by 4-9 miles.  ladies ran with Coach Gilch 8 miles at 7:20/ mi, dudes avg’d 6:20 for 9. Big 13’s after.

Monday 3/26/18– 15:00 up, SD, bulk 800’s!!!

 

Week of 3/19/18

Saturday 3/24/18– 7- 16 miles- guys ran 2 miles hard up hill in the middle- gals ran 1 mile hard for 14 total.

Friday 3/23/18– 15:00 up, SDS- 2k at goal 3200m pace followed by 2 laps easy and 8 x 75 m fast with over unders.

Thursday 3/22/18– longish run at prescribed paces in middle 4 miles- guys ran 5:50 pace for 4, gals 6:42 for 4.

Wednesday 3/21/18- assignments here!!!! get out of safe between 6-10 miles depending on your group! ! if access to treadmill please get in 70 minutes or more.  also please get in 200 push ups and 600 sit ups!!! Git er dun Pirates!!!!!!!!

Top dudes- 10 miles or 70 minutes

Top ladies – 8 miles or 65 minutes

Dev A- 8 miles or 65 min

Dev B  6 miles or 50 minutes

Dev C- 50 minutes.

Tuesday 3/20/18– core (40 push ups x2/120 situps) 5-9 miles on campus loop. squat and deads after.  Sleeting like crazy out.

Monday 3/19/18– 15:00 up, SD, 12- 30x400m, 2 laps down. top gals down to 2:30 per cycle, dudes 2:00.  Good weather.

Week of 3/12/18

Saturday 3/17/18-7-16 miles with 1 (ladies)- 2x (top dudes) up Big George. Big George is a mile long steep hill near Rocky Hill.

Friday 3/16/18– 15:00 up, SDS (8) 1600m at goal 32, Sameer led dudes in 4:32, Kelsey led the ladies in 5:29, track was crowded and windy.  2 laps easy, 8x100m with over unders, 2 laps easy, heavy deads and squats.

Thursday 3/15/18– same  as tuesday.

Wednesday 3/14/18– 15 min u, SDS 4-12 x 800m on a  4, 4:30, and 5:15c, 2 laps down.

Tuesday 3/13/18-5-9 miles at maintenance pace.

Monday 3/12/18-1.25 miles up, stretch. 3-6 x  1 mile at LT, about 215m jog between each., 1.25 miles down. squat routine after.

Week of 3/5/18

Saturday 3/8/18- practice at 8:30 am at high school South!!!!!! Kids ran between 6 and 11 miles followed by 10 x 100m and squat/ deadlift routine.

Friday 3/7/18– kids ran 20 fast 300m standard warm up and cooldown.

Wednesday -3/7/18- Thursday 3/8/18- run OYO due to weather catastrophe.

Tuesday 3/6/18– distance run of between 4-8 miles. pushups and situps.

Monday 3/5/18-15 minutes up, SD, most kids ran bulk 400’s.  Top guys ran 30 x 400m on a 2:05c, next group (top ladies) ran 26x 400m on a  2:25c, 3rd group ran 22x 400m on a 2:50c, beginners ran  8-10 x 400m on a 3:00 cycle. Nationals crowd ran 20:00 up,  SDS (8) followed by 600m at 1:25, 10:00 jog, 6x100m fast- 2 laps down.