1600 & 3200 (Coach Melissas's Group)
400 & 800 (Coach Flynn's Group)
Jumps & Hurdles (Coach Williams & Coach Carin Group):
Fri, Dec 21 - OFF
Sat, Dec 22 - LONG RUN ON YOUR OWN
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20 Min Run & Core (800 Abs)
Sun, Dec 23 - OFF
Mon, Dec 24 – OPTIONAL PRACTICE @ AHS
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Workout if you practice on your own:
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Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)
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10 x Hills
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6 x accelerations – 3x30s, 3x60s
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Plyos: 2 x 50m – Bounds, Bounds for Height, Single Leg Hops, Frog Hops
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Core (Planks)
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Tues, Dec 25 – OFF… HAPPY HOLIDAYS! 😊
Weds, Dec 26 – PRACTICE ON YOUR OWN
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Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)
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Bodyweight Strength Circuit: 10 x 100m Striders @ 80% effort with an exercise after each run
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30 Jumping Jacks
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25 Air Squats
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15 Pistol Jumps
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20 Forward Lunges (10 each leg)
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20 Push-Ups
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20 Lateral Lunges (10 each leg)
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25 Sit-Ups
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20 Backwards Lunges (10 each leg)
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50 Mountain Climbers (25 each leg)
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15 Burpees
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Core (400 Abs)
Thurs, Dec 27 – OPTIONAL PRACTICE @ AHS
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Workout if you practice on your own:
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Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)
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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)
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Core (Planks)
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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
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Workout if you practice on your own:
-
Full Warmup (jogging, dynamic ground stretches, drills, & accelerations)
-
10 x Hills
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6 x accelerations – 3x30s, 3x60s
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Plyos: 2 x 50m – Bounds, Bounds for Height, Single Leg Hops, Frog Hops
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Tuesday, Jan 1 - OPTIONAL PRACTICE @ AHS… HAPPY NEW YEAR!! 😊
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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)
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15 Burpees
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Wednesday, Jan 2 - OFF
Thursday, Jan 3 - OPTIONAL PRACTICE @ AHS
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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)
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Core (Planks)
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Friday, Jan 4 – LONG RUN ON YOUR OWN
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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.