Spring Break Workouts Track and Field:
Short Distance Workouts: (100m-200m)
4/4 – 18 minute interval run (sprint for 30 sec. @ race pace/jog for 2 min. 30 sec.)
4/5 – Stabilizer Workout – Core: 4 x 25 vertical crunch, 4 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises (switch at 30 sec.) supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/6 – Fly runs (race pace) 15 X 100m (If you cannot calculate distances, do 15 sec. sprints instead). Rest in between runs until you are fully recovered
4/7 – Plyometrics – 3 X 12 for each exercise – Jump squats (w/10 sec. hold at the end), side lunges, front lunges, two-legged jumps (jump from two/land on two)
4/8 – Track workout @ JD OR 20 min interval run on own
4/9 - Stabilizer Workout – Core: 5 x 25 vertical crunch, 5 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises (switch at 30 sec.), supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/10 – Rest Day
4/11 – Track workout @ JD OR fly runs (race pace) 10 X 100m 5 X 200m (If you cannot calculate distances, do 15 sec. sprints instead for 100m and 30 sec sprints for 200m). Rest in between runs until you are fully recovered
4/12 – 20 minute recovery jog (light pace)
Middle Distance Workouts: (400m-800m)
4/4 – 30 minute interval run - Hard run for 2 min. @ race pace/jog for 4 min.
4/5 – Stabilizer Workout – Core: 4 x 25 vertical crunch, 4 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises (switch at 30 sec.), supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/6 – Fly runs (race pace) 8 X 400m (If you cannot calculate distances, do 1 min. 30 sec. sprints instead). Rest in between runs until you are fully recovered
4/7 – Plyometrics – 3 X 12 for each exercise – Jump squats (w/10 sec. hold at the end), side lunges, front lunges, two-legged jumps (jump from two/land on two)
4/8 – Track workout @ JD OR 30 min. interval run on own
4/9 - Stabilizer Workout – Core: 5 x 25 vertical crunch, 5 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises (switch at 30 sec.), supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/10 – Rest Day
4/11 – Track workout @ JD OR fly runs (race pace) 6 X 400m 2 X 800m (If you cannot calculate distances, do 1 min. 30 sec. sprints instead for 400m and 3 min. runs for 800m). Rest in between runs until you are fully recovered
4/12 – 30 minute recovery jog (light pace)
Long Distance Workouts: (1500-3200)
4/4 – 40 minute interval run - Hard run for 5 min. @ race pace/jog for 5 min.
4/5 – Stabilizer Workout – Core: 4 x 25 vertical crunch, 4 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises, supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/6 - 30 min fartlek run –
0:00 - 5:00 – Warm-up jog
5:00 - 10:00 – 5 minutes @ race pace
10:00 - 11:00 – 1 minute jog
11:00 - 15:00 – 4 minutes @ race pace
15:00 - 16:00 – 1 minute jog
16:00 - 19:00 – 3 minutes @ race pace
20:00 - 21:00 – 1 minute jog
21:00 - 23:00 – 2 minute @ race pace
23:00 - 24:00 – 1 minute jog
24:00 - 25:00 – 1 minute @ race pace (sprint!)
25:00 - 30:00 – Cool down jog
4/7 – Plyometrics – 3 X 12 for each exercise – Jump squats (w/10 sec. hold at the end), side lunges, front lunges, two-legged jumps (jump from two/land on two)
4/8 – Track workout @ JD OR 40 min. interval run on own
4/9 - Stabilizer Workout – Core: 5 x 25 vertical crunch, 5 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises(switch at 30 sec.), supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/10 – Rest Day
4/11 – Track workout @ JD OR 30 min. fartlek run (see above)
4/12 – 40 minute recovery jog (light pace)
Short Distance Workouts: (100m-200m)
4/4 – 18 minute interval run (sprint for 30 sec. @ race pace/jog for 2 min. 30 sec.)
4/5 – Stabilizer Workout – Core: 4 x 25 vertical crunch, 4 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises (switch at 30 sec.) supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/6 – Fly runs (race pace) 15 X 100m (If you cannot calculate distances, do 15 sec. sprints instead). Rest in between runs until you are fully recovered
4/7 – Plyometrics – 3 X 12 for each exercise – Jump squats (w/10 sec. hold at the end), side lunges, front lunges, two-legged jumps (jump from two/land on two)
4/8 – Track workout @ JD OR 20 min interval run on own
4/9 - Stabilizer Workout – Core: 5 x 25 vertical crunch, 5 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises (switch at 30 sec.), supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/10 – Rest Day
4/11 – Track workout @ JD OR fly runs (race pace) 10 X 100m 5 X 200m (If you cannot calculate distances, do 15 sec. sprints instead for 100m and 30 sec sprints for 200m). Rest in between runs until you are fully recovered
4/12 – 20 minute recovery jog (light pace)
Middle Distance Workouts: (400m-800m)
4/4 – 30 minute interval run - Hard run for 2 min. @ race pace/jog for 4 min.
4/5 – Stabilizer Workout – Core: 4 x 25 vertical crunch, 4 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises (switch at 30 sec.), supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/6 – Fly runs (race pace) 8 X 400m (If you cannot calculate distances, do 1 min. 30 sec. sprints instead). Rest in between runs until you are fully recovered
4/7 – Plyometrics – 3 X 12 for each exercise – Jump squats (w/10 sec. hold at the end), side lunges, front lunges, two-legged jumps (jump from two/land on two)
4/8 – Track workout @ JD OR 30 min. interval run on own
4/9 - Stabilizer Workout – Core: 5 x 25 vertical crunch, 5 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises (switch at 30 sec.), supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/10 – Rest Day
4/11 – Track workout @ JD OR fly runs (race pace) 6 X 400m 2 X 800m (If you cannot calculate distances, do 1 min. 30 sec. sprints instead for 400m and 3 min. runs for 800m). Rest in between runs until you are fully recovered
4/12 – 30 minute recovery jog (light pace)
Long Distance Workouts: (1500-3200)
4/4 – 40 minute interval run - Hard run for 5 min. @ race pace/jog for 5 min.
4/5 – Stabilizer Workout – Core: 4 x 25 vertical crunch, 4 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises, supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/6 - 30 min fartlek run –
0:00 - 5:00 – Warm-up jog
5:00 - 10:00 – 5 minutes @ race pace
10:00 - 11:00 – 1 minute jog
11:00 - 15:00 – 4 minutes @ race pace
15:00 - 16:00 – 1 minute jog
16:00 - 19:00 – 3 minutes @ race pace
20:00 - 21:00 – 1 minute jog
21:00 - 23:00 – 2 minute @ race pace
23:00 - 24:00 – 1 minute jog
24:00 - 25:00 – 1 minute @ race pace (sprint!)
25:00 - 30:00 – Cool down jog
4/7 – Plyometrics – 3 X 12 for each exercise – Jump squats (w/10 sec. hold at the end), side lunges, front lunges, two-legged jumps (jump from two/land on two)
4/8 – Track workout @ JD OR 40 min. interval run on own
4/9 - Stabilizer Workout – Core: 5 x 25 vertical crunch, 5 x 25 jack-knives, 3 min plank rotation (1 min side, 1 min. middle, 1 min. side) 1 min. flutter scissor
Hips/Lower Back – 1 set @ 1 min per exercise – Bridges (switch at 30 sec.), fire hydrants, superman, side-lying leg lifts, bird dogs (switch at 30 sec.) hip raises(switch at 30 sec.), supines (switch at 30 sec.), straight leg raise (switch at 30 sec.)
4/10 – Rest Day
4/11 – Track workout @ JD OR 30 min. fartlek run (see above)
4/12 – 40 minute recovery jog (light pace)