2 laps 1st light run 2nd with 50 Meter
Warm up Drills bkwd run out, carioca, carioca other direction,
C-skip out, sprint out, 20/40/60 three times.
6 x 200 Boys around 32-34 seconds Girls 38-40 seconds
1:30 Recovery’s in between reps
You can do this in a pool running increase reps to 10, sprint hard in water for that many seconds.
Shorten recovery to 30-45 seconds. There is a (in seconds) big timing clock by most pools.
Do movement prep after workout if you are in the pool. But warm up would be done in the pool exactly the same 5 mins running with 4 sprints included.
All drills can be done: bkwd run out, run back, carioca, run
back, carioca other direction, run back, C-skip out, run back, sprint out, run back, three times.
a treadmill Boy’s at 11 mph for 60 secs. Girls 10.8 mph 60 secs. Jump off
by putting hands on rail and feet go to the side rails.
Slow it down to 5.0mph and recover 1min 30 seconds.
Warm up at 6.0 mph for 5-10 min with speed ups.
Cool down at 6.0 mph for 5-10 min.
Tuesday (Coach Brown will
be in weight room at 10 am
Warm-up as in Monday workout
15 min cross-country or road run
(Running can be done in pool but run with effort for 15 min after full warm up)
Lift 3 sets
Step –up (4 reps each if you have weight. If you use bodyweight 15 reps)
(as many as you can for each set)
Repeat Monday’s workout or any of Monday’s options
Thursday Off Merry Christmas
Friday (on Own)
Repeat Tuesday’s workout
Check back for next week’s