Distance:
Make sure you warm up everyday before doing the workout
MONDAY: Do the circuit sheet to warm up (everything but cardio) then go for a run after 5 minutes pass follow the fartlek pattern 2/2/3/2/2/2/3/2/1
Go hard for 2 minute, 2 minutes, 3 minutes, 2 minutes, 2 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute. The recovery is the same as the rep that preceded it. So one minute hard, one minute recovery, two minutes hard, two minutes recovery, three minutes hard, three minutes recovery, etc.
TUESDAY: Do the circuit sheet and California jumping jacks for cardio.
WEDNESDAY: 6 Miles, followed by 6 x acceleration bursts (5 houses driveway to driveway),
w/ walk back recoveries. Stretching, core, and body weight sheet.
w/ walk back recoveries. Stretching, core, and body weight sheet.
THURSDAY: 8 miles, Stretching and core.
FRIDAY: Do the circuit sheet no cardio
SATURDAY: 4 Miles followed by 6 x street runs (intersection to intersection) @ mile race rhythm. Stretching, core, and body weight sheet.
SATURDAY: 4 Miles followed by 6 x street runs (intersection to intersection) @ mile race rhythm. Stretching, core, and body weight sheet.
SUNDAY: Cross train.
Sprinters
Make sure you warm up everyday before doing the workout
MONDAY: Do sprint warm up sheet to the right
Max. Velocity work; This is the point in your run you have risen to an upright position, and are moving FAST! We call this workout a build-up - where we gradually increase speed, going through ‘our gears’, from 1st, to 2nd, to 3rd, and up to whatever gear you have. Once you are at maximum speed, hold this for 20m, and then gradually slow down.
1) 8 x 8 house (driveway to driveway) runs
2) 6 street strides (intersection to intersection) for cool down
2) 6 street strides (intersection to intersection) for cool down
WEDNESDAY: 5 min jog followed by regular warm up (dynamics and drills) then begin by jogging for 2 minutes. Then do six sets of run (fast but still working on form and control, try to make up more ground each rep) for 30 seconds walk for 1:15. Once finished 10 minute cool down jog and stretch.
THURSDAY: Do sprint warm up sheet to the right
THURSDAY: Do sprint warm up sheet to the right
Acceleration Day; This is the initial portion of a sprint, and should be performed at a high effort level. 1) 1 house (driveway to driveway) acceleration with a walk-in start. Then take 1 minute rest, and repeat 5 times
2) 2 houses (driveway to driveway) acceleration from a low standing start. Then take 90 seconds rest, and repeat 4 times
3) 3 houses (driveway to driveway) acceleration from a 3 point start. Then take 90 seconds rest, and repeat 4 times
FRIDAY: Do the circuit sheet and california jumping jacks for cardio portion.
SATURDAY: Do sprint warm up sheet to the right
Max. Velocity work; This is the point in your run you have risen to an upright position, and are moving FAST! We call this workout a build-up - where we gradually increase speed, going through ‘our gears’, from 1st, to 2nd, to 3rd, and up to whatever gear you have. Once you are at maximum speed, hold this for 20m, and then gradually slow down.
1) 8 x 8 house (driveway to driveway) runs
2) 6 street strides (intersection to intersection) for cool down
SUNDAY: OFF
SUNDAY: OFF