EASTER    VACATION    WORKOUTS

 

Follow these workouts the best you can.  Many

 

of you have run very well so far that taking off for 7

 

to 10 days at this point in the season could ruin the

 

rest of your season.

 

WARM UP to be done, Monday, Wed. & Fri.:

Use grass (if available) for these exercises.

1. 1 sets of 10 bounds.

2. 1 sets of 15 power skips.

3. 1 sets of 10 hops - right leg , left leg & both legs.

 

                WARM DOWN to be done every day you run :    3 x 15 Bounds.    4 x 10 second  STRIDES, ***********************************************************************************************************

 

If you cannot find a track to do the workouts then convert the distance to timed runs

DISTANCES 100  TIME  13/17 , 200 - 32/38 , 300 - 48/57 , 55 – 8/10 seconds

 

***********************************************************************************************************

THURSDAY           4/2                        Short easy  recovery  run 25 minutes.

 

 

 FRIDAY                4/ 3               Short easy  recovery  run 25 minutes. Or off

                                                                                                  

 

SATURDAY          4/ 4                        Long   Run

 

 

SUNDAY                4/ 5            H A P P Y   E A S T E R

 

 

MONDAY                  4/6      FARTLEK RUN 20 - 30 MINUTES.

 

 

TUESDAY                4/7                       6 X 300 CUT-DOWNS - jog 100m rest

                                                               

 

 WEDNESDAY    4/8   8 x 100 , 35 minute steady run.

                                               

                                               

 

 

THURSDAY      4/9     Do a  15 MIN. RUN.

                                 9 x 200 short rest. -  4 x 55           

                               

           

FRIDAY         4/ 10            Recovery run 20to 30 minutes

 

SATURDAY    4/ 11   Mayor’s Cup – Meet  Let Mr. May know if you can make it.

 

SUNDAY        4/ 12               Long run Sat. or Sunday