Spring Break Workout

SUMMIT Track & Field - SPRING BREAK WORKOUT

Warm – up with a light jog (1/2 mile or 5 minutes)
15 mins. - Dynamic Stretches
10 mins. - Dynamic Drills
1 min.  -  Water break
30 mins. - Follow the day on table

 

Friday

Monday

Tuesday

Wed

Thursday

Friday

 Sprinters and Field

Run two miles

Cardio Workout

Core Workout

Cardio Workout

Core Workout

Run two miles

Distance

Easy Run

20 min

Tempo Run:

See below

Core Workout

Cardio Workout

Tempo Run:

See below

Easy Run

20 min

Distance:

Easy Run: Conversational Pace (You should be able to carry on a conversation but not so slow that you are not exerting yourself at all (No Walking)). Should be about 50-60%  mile run race pace.

Tempo Run: Begin at an easy pace, about as fast as you would during any warm-up on the track. After 5 or 10 minutes of gentle jogging, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 5 minutes of gentle jogging, your cool-down.


5 mins. - Cool down 

  • One lap, 5 – 1 min. planks, one lap 

Dynamic Stretches                                                                                                        Dynamic Drills

5    Vinyasa flow                                                                                       Skipping A
5     Inchworm                                                                                          Skipping B
10  Dynamic Pigeons (both legs)                                                              Alternating Butt Kick
10  Leg Swings (both legs)                                                                       Side Step
5    Fire Hydrant Circles (both legs & opposite direction)                          Karaoke  
10   Leg Crossovers (aka T stretch)                                                         Fast Feet
10  Scorpion (face down T)                                                                      Bound     
5    Page Turns                                                                                        Strides
10  Frog Walk-in
10  Frog Walk-In Twist
10  Twisting Reverse Lunge
10  2-Step Hamstring Stretch


 Cardio Workout
(to build stamina and muscle strength)                                                      Core Workout :
  1. Warm-up:                                  5 min. jog                                                                               Plank
  2. Run:                                   1 min. – 70% pace                                                                         Right Arm Plank
  3. Strength:                                   1 min. squats                                                                          Left Arm Plank
  4. Run:                                   2 min. – 70% pace                                                                         Superman Plank
  5. Strength:                 1 min. walking lunges                                                                             Russian Twists
  6. Run:                                   3 min. – 70% pace                                                                         Squats
  7. Strength:                       1 min. donkey kicks                                                                          Leg Raises
  8. Run:                                    4 min. – 70% pace                                                                         Lunges  w/ 5lbs (water jug)