JH Spring Break Workouts Below you will find a five day workout (six for 400-1600) schedule for spring break. We are asking you to do these workouts as faithfully as weather and facilities allow. Do the workouts in the order listed, if you have to miss a day, just pick it up in order the next day. Make sure you warm up well before the workouts and cool down afterward. Our warm-ups are included. On speed/power days, (sprints/hills) use the speed/power warm-up. On extensive tempo/recovery days (65-79% runs) use recovery warm-up. Weights- Follow your weight program as much as possible. Lift after you finish your workout. Keep lifting if at all possible. The weights workout is included. If you cannot lift, alternate between the general strength workouts included. The ab/hurdle flexibility and multi-jump workouts are also included. *A normal city street is about 100m if you are not close to a track. *There will be hurdles at the Rozel track. It is possible to check out some hurdles to take home to do hurdle drills. *Throwers need to check with Mr. Pywell about implement check out. Runners will need to check out an AIS rope for stretching (use jump rope if you have one). *The runways will be useable at Rozel. *My home number is 620-525-6200 if you have questions about your workouts. ***Have a good and safe break!
Monday Everyone Lift or do general strength circuit 1 Tiger Abs Start at level six and work your way down to level 1. Rest as long as it takes you to do a set then start level 5 100-400 Acceleration 10 x 20m accelerations with 2 minute rest between runs ***Drive into ground/lean with big, powerful arm swings and leg movements ***Palms in and thumbs up/open up arm behind hips, shorten arm in front of hips Multi Jumps In Place Hops & Jumps (high vol., low inten.) 30 x Ankle Pops 25 x Butt Kick Hops 30 x Line Jumps 30 x 180 s (Half circle spins) 40 x Hyland Fling 15 x Tuck Jumps 20 x Lunge Jumps (Split jumps) 800 Special Support 4 x 300 @ 800 pace with 2 minutes rest between runs Samuel-85 second 300m 1600 Special Endurance 2 5 x 400 @ 1600 pace with 45 second jog rest between runs 1 mile easy run Kade-1:28 Dahlton-1:34 Katie-2:00 Jumpers All jumpers-8-10 approaches working on constant acceleration/do multi-jumps above Hurdles Stretch/Warm-ups - Activity 1 - Perfect Form walk throughs - 2 sets each
Tuesday Everyone does hurdle flexibility circuit 1. 100-400 Intensive Tempo 4 x 300 @ 80% with 4 minute rest between runs Boys 75-84 seconds (faster boys close to 75) Girls 79-86 seconds (faster girls close to 79) 800-1600 Recovery Run 3-4 mile run @ 65% of VO2 Max Kade-10:00 minute miles Dahlton-11 minute miles Katie-12:15 minute miles Hurdlers Stretch/Warm-ups - Activity 2 - Perfect Form trot throughs - 25% speed - 2 sets each
Wednesday Everyone lifts if possible (general strength circuit 2) Track Ab Workout 100-400 Acceleration 2 x 10 x 20m accelerations with 2 minute rest between runs and 5 minutes between set ***Drive into ground/lean with big, powerful arm swings and leg movements ***Palms in and thumbs up/open up arm behind hips, shorten arm in front of hips 800-3200 Hill Run 2 x 4 x 150 with 4 minute jog between runs and 6 minutes between sets If you can t run up a hill, do same workout on a flat surface Jumpers All jumpers-8-10 approaches working on constant acceleration 3-5 full jumps working on knee drive to parallel Hurdlers Stretch/Warm-ups - Activity 3 - Perfect Form jog throughs - 50% speed - 2 sets each
Thursday Everyone Hurdle flexibility circuit 2 100-200 Extensive Tempo 10 x 200 @ 70% with 1.5 minute rest between runs Boys 42-54 (faster boys close to 42) Girls 45-56 (faster girls close to 45) 400 Tempo Run (anyone that could possible run a 400 in a meet) 10 minute run @ 50% of 400 pace Boys should get in 1500-1700 meters in ten minutes Girls should get around 1200-1400 meters in ten minutes 800 Tempo Run 10 minute run @ 60% of 800 pace Samuel should get in 1600-1800 meters in ten minutes Katie??? should get 1300-1500 meters in ten minutes 1600-3200 Tempo Run 4 miles @ 85% of VO2 Max 1 mile easy run Kade-7:45 minute miles Dahlton-8:40 minute miles Katie-10:00 minute miles Hurdlers Stretch/Warm-ups - Activity 4 - Perfect Form run throughs - 75% speed - 2 sets each
Friday Everyone does AIS rope stretches (jump rope will work) 10 x 2 second holds Calves; Hamstring (straight leg); Ham-Glute (bend knee); Ham-Glute Lower Back (bend leg on ground also); Adductor (leg out, toe forward); Abductor (leg inward) 100-400 Speed Endurance 5 x 150 @ 90% w/5 minute rest Boys 25-30 (faster boys closer to 25) Girls 24-32 (faster girls closer to 24) 800-1600 VO2 Max 6 x 800 @ 3200 pace with work=rest(rest as long as you run) 2 mile jog Kade-3:17 Dahlton-3:40 Katie-4:25 Samuel-4:25 Jumpers 6-8 run throughs for long jump and triple jump 3-5 full jumps working on continued acceleration on last two steps and getting vertical Hurdles Stretch/Warm-ups - Activity 5 - Perfect Form Sprint throughs - 100% speed - 2 sets each
Saturday 400 3K Pace 6 x 200 @ 72.5% with jog 200 recovery between runs Boys 41-52 (faster boys closer to 41) Girls 44-53 (faster girls closer to 44) 800-3200 Tempo Run 2 mile fartlek run with 10 minute cool down *Fartlek is running harder for 150-200 meters then slowing down for 150-200 meters, then speeding back up for 150-200 meters, then slowing down for 150-200 meters until 2 mile run is over