1600 & 3200 (Coach Melissas's Group) 

 Run 45 to 60 mins of distance, 6 days per week

- Do 4 x 150 after each run

- Stretch before and after each run

- Do 5 to 10 mins of core 6 days per week 

Weights Room:

3x10 DB Step-ups, Lunges, Squats (M: 20-35 lbs; W: 10-20 lbs)

3x10 Lat Raises (Front, Side, Back) ( M: 5-10 lbs; W: 2.5-5 lbs)

Push-ups & Dips M: 10x10; W: 6x10 

400 & 800 (Coach Flynn's Group) 

 Run 45 to 60 mins of distance, 6 days per week

- Do 4 x 150 after each run

- Stretch before and after each run

- Do 5 to 10 mins of core 6 days per week 

Jumps & Hurdles (Coach Brazzell's Group): 

Thurs, Dec 20 – PRACTICE @ AHS (Coach Carin’s B-Day 😊)

 

Fri, Dec 21 - OFF

 

Sat, Dec 22 - LONG RUN ON YOUR OWN

  • 20 Min Run & Core (800 Abs)

 

Sun, Dec 23 - OFF

 

Mon, Dec 24 – OPTIONAL PRACTICE @ AHS

  • Workout if you practice on your own:

    • Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)

    • 10 x Hills

    • 6 x accelerations – 3x30s, 3x60s

    • Plyos: 2 x 50m – Bounds, Bounds for Height, Single Leg Hops, Frog Hops

    • Core (Planks)

 

Tues, Dec 25 – OFF… HAPPY HOLIDAYS! 😊

 

Weds, Dec 26 – PRACTICE ON YOUR OWN

  • Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)

  • Bodyweight Strength Circuit: 10 x 100m Striders @ 80% effort with an exercise after each run

    • 30 Jumping Jacks

    • 25 Air Squats

    • 15 Pistol Jumps

    • 20 Forward Lunges (10 each leg)

    • 20 Push-Ups

    • 20 Lateral Lunges (10 each leg)

    • 25 Sit-Ups

    • 20 Backwards Lunges (10 each leg)

    • 50 Mountain Climbers (25 each leg)

    • 15 Burpees

  • Core (400 Abs)

 

Thurs, Dec 27 – OPTIONAL PRACTICE @ AHS

  • Workout if you practice on your own:

    • Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)

    • 8 x 200s @80% (if you can get to a track) or 20 min fartlek (30 second bursts followed by 1-2 mins of jogging)

    • Core (Planks)

 

Friday, Dec 28 – LONG RUN ON YOUR OWN

20 Min Run & Core (800 Abs)

 

Saturday, Dec 29 – INDOOR MEET IN BIRMINGHAM, AL OFF for those not competing. 

 

Sunday Dec 30 - OFF

 

Monday, Dec 31 - OPTIONAL PRACTICE @ AHS

  • Workout if you practice on your own:

    • Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)

    • 10 x Hills

    • 6 x accelerations – 3x30s, 3x60s

    • Plyos: 2 x 50m – Bounds, Bounds for Height, Single Leg Hops, Frog Hops

 

Tuesday, Jan 1 ­- OPTIONAL PRACTICE @ AHS… HAPPY NEW YEAR!! 😊

  • Workout if you practice on your own:

    • Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)

  • Bodyweight Strength Circuit: 10 x 100m Striders @ 80% effort with an exercise after each run

    • 30 Jumping Jacks

    • 25 Air Squats

    • 15 Pistol Jumps

    • 20 Forward Lunges (10 each leg)

    • 20 Push-Ups

    • 20 Lateral Lunges (10 each leg)

    • 25 Sit-Ups

    • 20 Backwards Lunges (10 each leg)

    • 50 Mountain Climbers (25 each leg)

    • 15 Burpees

 

Wednesday, Jan 2 - OFF

 

Thursday, Jan 3 - OPTIONAL PRACTICE @ AHS

  • Workout if you practice on your own:

    • Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)

    • 8 x 200s @80% (if you can get to a track) or 20 min fartlek (30 second bursts followed by 1-2 mins of jogging)

    • Core (Planks)

 

Friday, Jan 4 – LONG RUN ON YOUR OWN

  • 20 Min Run & Core (800 Abs)

 

Saturday, Jan 5 – OFF

 

Sunday Jan 6 – OFF

100 & 200 (Coach Merine's Group): 

TRACK ACCESS

Mon- 6-300's @ 80% rest 2 Mins

Rest 10 mins 

1 x Broken 400 ( 200 rest 30 secs 200) M: < 30 sec pace W: < 35 secs

4x40m 30 secs rest 

 

Weight Room:

3 x 6 - Upright Row, snatches, back squats and press, RDL)

3 x 10 - DB step ups, Lunges, calf raises

3x10 Land Mines

Core: 400

 

Tuesday:

6 X Curve starts (2-30M, 2-40M, 2-50M)

8 x 200s @ 80% rest 2 mins

6 x hills 100M to 150 

Plyos: 2x50 (Single leg hops; Power Skipping, Skipping for height, Tuck jumps, Frog jumps)

 

Weight Room:

4x10 - Back Squats

4x5   - Power Clean,

4x5   - Push Press

3x10 - Lat Pull Downs or Lat Raises (Front, Side , Back)

3x10 - Leg Curls

3x10 - Tricep Ext. 

 

Core: Med ball circuit 3x15 ( Slams L&R, Front, Starts, Overhead throws)

40 reps ( Toe touches, sit-ups, crunches, obliques, bicycles, leg lifts, scissors, body extensions, super-mans, leg lifts, mountain climbers)

 

WEDNESDAY- OFF

 

THURSDAY:

1 x 350 rest 10 mins

3 x 60s ;3 x 90s ;3 x 120s rest 1min rep/ 3 mins set 

1 x broken 400 (200/200) rest 30 secs.

 

Weight Room: 

3 x 10 (Bar Bench, curls, milt press, Tricep ext.)

3 x 8 Pistons squats with DB or Med Ball

3 x 15 (Low walks, Box jumps, Bands)

 

Core @ 45 (Rus Twist, Single Leg Raises, Hip Raises, V-ups, Side Plank Crunches)

3 x 90 sec planks 

 

Friday -

Warm-up stretch

20 Min Run or 3 miles 

Core 8 exercises @ 50 reps. 

No - TRACK ACCESS/ NO WEIGHT ROOM

Mon- 6 x sprints M: 45 secs W: 50 secs rest 2 Mins

Rest 10 mins 

2 x 30 sec sprints rest 30 secs in between

4 x 40 yds.  30 secs rest 

 

Weight Room:

4 x 10 (Push ups, Incline Push ups, Burpees)

3 x 10 - DB step ups, Lunges, calf raises 

3x 30 secs deep squats (For depth of squat and Speed)

Core: 400

 

Tuesday:

6 X starts (2-30M, 2-40M, 2-50M)

8 x Sprints for time M: 28s W: 34s rest 2 mins

6 x hills 100M to 150 

Plyos: 2x50 (Single leg hops; Power Skipping, Skipping for height, Tuck jumps, Frog jumps)

 

Weight Room:

4 x 10 (Push ups, Incline Push ups, Dips, Burpees)

3 x 10 - DB step ups, Lunges, calf raises, squat Jumps, lo walks 

3x 30 secs deep squats (For depth of squat and Speed) 

Core: 400

 

Core: Med ball circuit 3x15 ( Slams L&R, Front, Starts, Overhead throws)

40 reps ( Toe touches, sit-ups, crunches, obliques, bicycles, leg lifts, scissors, body extensions, super-mans, leg lifts, mountain climbers)

 

WEDNESDAY- OFF

 

THURSDAY:

1 x 55 sec sprint  rest 10 mins

3 x 60s ;3 x 90s ;3 x 120s rest 1min rep/ 3 mins set 

2 x 30 sec sprints rest 30 secs in between

 

Weight Room: 

10 x 10 (push ups, dips, mountain climbers)

3 x 8 Pistons squats with DB or Med Ball, Jump Squats, leg curls

3 x 15 (Low walks, Box jumps, Bands)

 

Core @ 45 (Rus Twist, Single Leg Raises, Hip Raises, V-ups, Side Plank Crunches)

3 x 90 sec planks 

 

Friday -

Warm-up stretch

20 Min Run or 3 miles 

Core 8 exercises @ 50 reps. 

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