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)
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Friday
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Monday
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Tuesday
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Wed
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Thursday
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Friday
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Sprinters and Field
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Run two miles
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Cardio Workout
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Core Workout
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Cardio Workout
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Core Workout
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Run two miles
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Distance
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Easy Run
20 min
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Tempo Run:
See below
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Core Workout
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Cardio Workout
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Tempo Run:
See below
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Easy Run
20 min
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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)
- Warm-up: 5 min. jog Plank
- Run: 1 min. – 70% pace Right Arm Plank
- Strength: 1 min. squats Left Arm Plank
- Run: 2 min. – 70% pace Superman Plank
- Strength: 1 min. walking lunges Russian Twists
- Run: 3 min. – 70% pace Squats
- Strength: 1 min. donkey kicks Leg Raises
- Run: 4 min. – 70% pace Lunges w/ 5lbs (water jug)