No Pratice this week (Spring Break Workouts)
220 Athletes will not have practice scheduled this week due to Spring Break. However, you still need to workout at least 4 of the 7 days from Monday -Sunday, 8 April. If you are in town the track at James Monroe is open Monday – Sunday for everyone. Ask Mom or Dad to take you there. It’s important that you do something during this team break, because we will be picking up the pace after the break to prepare for our first meet in the next couple of weeks in Richmond, VA. Do not lose your conditioning! If you can’t get to the track, just use the times on a treadmill or jump rope and go hard! If you need to switch days due to traveling that is fine, just try to run something 4 of the 7 days. Everyday do our normal warm-up and cool down, stretch, and crunch Have a nice break! Coach Ken.
Monday- 20 min run, finishing with (6) 100 Meter sprints.
Tuesday – 800meter (2 laps on track) warmup, (6) 300meters sprints at 50-55 sec’s (ages 7 & under 59-63 seconds) finish workout with 800meter (2 lap) cool down
Wednesday – 800meter (2 laps on track) warmup, (8) 150meter sprints at 23-24 seconds (ages 7 & under 25-26 seconds) finish workout with 800meter (2 lap) cool down
Thursday – 800meter (2 laps on track) warmup, (6) 250-meter sprints 47 – 48 seconds (ages 7 & under 49-51) finish workout with 800meter (2 lap) cool down
Saturday – 20 Min run, finishing with (6) 100 Meter sprints.
Rest time between each run (set) is 3mins.
1600 (milers) Daily continuous Warm-up and Stretching Routine Building up to 1-2 miles 2 to 3 mile run
Monday – 2 to 3 mile run
Tuesday – (4) 500 Meters at 1min 51 seconds), finishing with (4) 250 Meter sprints (rest time 3mins)
Wednesday – Rest
Friday – Rest
Saturday – 2 to3 mile run
See attached Track Distance Outline for description of distances for 100, 250, 300 & 500 meters.
The document Track_Distance_Outline.docx was attached to this post.