Spring Break Workout

SUMMIT Track & Field - SPRING BREAK WORKOUT

5 mins. -  Warm up with a light jog (1/2 mile or 5 minutes)
15 mins. - Static Stretches
10 mins. - Dynamic Drills
1 min.  -  Water break
30 mins. - Follow the day on table below
10
 mins. - Cool down (One lap, 5 – 1 min. planks, one lap)

 

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. 

Static 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: (3 sets of 1 minute repetition w/ 30
second break in between = Total workout is 28 minutes)
  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)