SUMMIT Track & Field - SPRING BREAK WORKOUT

SPRING BREAK – TRACK WORKOUTS

If you are in town during Spring Break, our team will meet Monday through Thursday, 3-4:30 p.m. at the Summit track. These practices are OPTIONAL, but highly recommended. In the event of poor weather, a cancellation notice will be sent out via TeamReach. If you haven’t yet, please sign up for TeamReach by downloading the app from www.teamreach.com and entering code SMSTF23.

For those of you traveling, below is your workout schedule. It is IMPERATIVE that ALL student-athletes workout over break to not only maintain the tremendous gains they’ve made, but also to stay injury-free as we start having 1-2 meets per week when we return from Spring Break.

NOTE: Please do stretches and plyos after warmups. Finish each workout with 15 minutes of core and/or conditioning exercises of your choice.

Friday,March31

NO PRACTICE. Run for 30 minutes or choose a sport of your choice for 30 minutes.

Saturday, April 1

Everyone: Run for 30 minutes or choose a sport of your choice for 30 minutes.

Sunday, April 2

REST

Monday, April 3

Distance: 5-minute warmup, 10-minute run (alternate hard & easy paces), 5-minute cooldown.

Sprints/Jumps/Throws: 5-minute warmup, 6-minute run (alternate hard & easy paces), 4 x 100m sprints, 5-minute cooldown

Tuesday, April 4

Distance: 5-minute warmup, 2-4 miles (15-30 minutes) evenly paced, 5-minute cooldown.

Sprints/Jumps/Throws: 5-minute warmup, 10 x 40m, 3-minute jog, 10 x 40m, 5-minute cooldown.

Wednesday, April 5

Distance: 5-minute warmup, 3 x 3-minutes run hard with 3 minutes rest in between reps, 5-minute cooldown.

Sprints/Jumps/Throws: 5-minute warmup, 2 x (1-minute hard, 45-seconds hard, 30-seconds hard with 1-minute walk in between each hard rep), 5-minute cooldown.

Thursday, April 6

Distance: 5-minute warmup, 20-minute run (alternate hard & easy paces), 5-minute cooldown.

Sprints/Jumps/Throws: 5-minute warmup, 4 x 30-seconds hard, 2 x 45-seconds hard, 2 x 30-seconds hard with 1-minute standing rest in between each hard rep, 5-minute cooldown.

Friday, April 7

Distance: 5-minute warmup, 2-4 miles (15-30 minutes) evenly pace.

Sprints/Jumps/Throws: 5-minute warmup, sprint ladder (10m-20m-30m-30m-40m-50m-40m-30m-20m-10m) with a walk back to your starting point as rest, then 30-seconds hard, 45-seconds hard, 60-seconds hard with 1-minute standing rest in between each hard rep, 5-minute cooldown.

Saturday, April 8

Everyone: Run for 30 minutes or choose a sport of your choice for 30 minutes.

Sunday, April 9

REST and be ready to go hard on Monday!

Questions? Contact Coach Gaff at [email protected] or 260.610.1304. Thanks!