Spring Break Workout

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 Remind. If you haven’t yet, please sign up for Remind by texting  @2c27gd to 81010.

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, April 1

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

Saturday, April 2

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

Sunday, April 3

REST

Monday, April 4

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 5

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 6

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 7

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 8

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 9

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

Sunday, April 10

REST and be ready to go hard on Monday!

 

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


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