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 – 3/29

Monday – 4/1

Tuesday – 4/2

Wednes. – 4/3

Thursday – 4/4

Friday – 4/5

 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)