Workouts 2020

Do something! Most of you have trained with us for a few seasons or at least a few weeks. Mix it up, do core, stretch, run, stay active.



Day 2
Jumpers/Sprinter
1/2 mile warm-up
Dynamic Warm-up drills
8x200M 75% effort 2 min rest
1/2 mile cool down
Core

Distance
Dynamic Warm-up drills
3-6 mile run (1-1:30 slower than 5K race pace)
Core

Day3

Sprinter/jumpers
10x30M sprints 3 min rest between

Distance
 2 mile warm-up
4x800M active jog 400M recovery between 800s

Day 4
Distance run 3-6 miles conversational pace
weights if you can/ or body weight workout
Sprinters/Jumpers
step workout, I posted a good stairs video to try.

Day 5
Sprinter/jumpers
10x100M rest 90sec
If you don't have access to an open stretch
do mt climber HIIT workout

Distance keep your mileage up
3-6 mile with pick-ups 
weights or body weight exercises

Day 6
Distance
1-2 mile warm-up
medium grade hill
8x45sec hills at 1600M pace effort (so the speed you would run a mile race on the track in)
jog down hill for recovery
1-2 mile cool down
Core

Sprinters/jumpers
Steep grade (builds power)
8x20sec 400M pace 2 min recovery




Website Builder