Sample Workouts!

Below are a few sample workouts that you can do to stay healthy and fit. 

Check out the workout tab for the team Warm Up and hurdle mobility and core circuits. 

DISTANCE 

800 meter runners 

1. 12-16x100 meters wind sprints (total of 8 laps)
2. 4-5 easy miles
3. 4-5 x 800m with 2.5 minutes rest, finish w/ 4x flying 20m 
4. 4-5 easy miles
5. Tempo run 15-20 min 
6. Easy long run 6-7 miles 

1600 meter runners 

1. 16x100 meters wind sprints (total of 8 laps)
2. 5-6 easy miles 
3. Ladder - 1000 4 minutes rest, 800m 3 min rest, 600m 2 min rest, 400m 1 min rest, then back up if you are able. Finish w/ flying 4x20m 
4. 5-6 miles
5. Tempo run 20-25 min 
6. Long run 5-7 miles 

3200 meter runners 

1. 16x200m w/ 200m jog 
2. Easy 6-7 miles
3. Ladder: 1600 4 min rest, 800m 3 min rest, 600m 2 min rest, 400 90 sec rest, then go back up if you can. Finish with 4xflying 20m 
4. Easy 7-8 miles 
5. Tempo run 30 min 
6. Long run 6-8 miles 

SPRINTERS

1. 4 x jog 40 seconds, stride 40 seconds. Repeat for a second set. 
2. Pyramid on Time @ 100%: 15 seconds, 30 seconds, 40 seconds, 60 seconds, 40 seconds, 30 seconds, 15 seconds 
3. Ladder: 1 min run, 2 min run, 3 min run x 2 if able, walking recovery 
4. Ladder: 3 min, 2 min, 1 min x 2 if able, walking recovery 
5. 3 easy runs - 5 min, 10 min, 15 min full rest recovery in between 
6. Flying 30s - 2 x6 30m

SPIKE EVENT!!!

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