Week 3

Throwers should continue to do the home workout circuit 3 days a week and work on throwing drills 3 days a week.

Distance:

Make sure you warm up everyday before doing the workout

MONDAY: 5 Miles, followed by 6 x acceleration bursts (3 houses driveway to driveway), w/ walk back
recoveries. Stretching, core, and body weight sheet.

TUESDAY: 6 x Berkeley loop w/ 2:00 rest between each. 6 minutes rest Then 4 x Berkeley hill at jog
back down rest. Stretching and core.  

WEDNESDAY: 6 Miles followed by 6 x street runs (intersection to intersection) @ mile race rhythm. Stretching, core, and body weight sheet.

THURSDAY: 7 miles, Stretching and core.

FRIDAY: Do the circuit sheet and 40 minute run at slightly above talking pace. Followed by 4 street
strides (intersection to intersection)

SATURDAY: Do the circuit sheet to warm up (everything but cardio) then go for a run after 5 minutes pass follow the fartlek pattern 1/2/3/2/1/2/3/2/1

Go hard for 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 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. 

SUNDAY:  Recovery run, 7-9 Miles on trails or towpath @ easy 7:00 pace.

Sprinters

Make sure you warm up everyday before doing the workout

MONDAY:  (Interval work) 5 minute jog plus regular warm up and plyometric part of the circuit sheet, then begin by jogging for 2 minutes. Then do eight sets of run(fast but still working on form and control) for 30 seconds walk for 1:15. Once finished 10 minute cool down jog and stretch.

TUESDAY: 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 

WEDNESDAY: Circuit sheet posted to the right (20 minute run or california jumping jacks for cardio session) followed by; ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 8 times!!

THURSDAY: 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 6 house (driveway to driveway) runs

FRIDAY: Do the circuit sheet and california jumping jacks for cardio portion. Followed by 6 street strides (intersection to intersection)

SATURDAY: Do sprint warm up sheet to the right, followed by the circuit sheet. No cardio needed

SUNDAY:  OFF