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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