March
24: Distance Spring Breakers
Workouts for 3/22-3/30 For missing spring
break athletes:
You can mix up the days at your convenience
but try to get the hard days in as a priority.
Saturday/Sunday - Run long run. 50-60
minutes.
Monday, 3/24 - Run a 10 minute warm up and
then do 4 sets of surges at levels 7,8,9 for a minute each then level 6 for a
minute of recovery. Finish with 4X20 seconds fast with full recovery between.
Cool down another 8-10 minutes.
Tuesday, 3/25 - Recovery run 40-50 minutes.
Wednesday, 3/26 - 10 minutes warming up, then
start 45 second bursts, fast, followed by 1:30 easy. Repeat for a 20
minute run, follow the sprints with a 5-8 minutes cooldown.
Thursday, 3/27 - Recovery for 40 minutes.
Friday, 3/28 - Run a building warm up
for 10 minutes, then run 20 minutes hard, cool-down for another 8-10 minutes.
Saturday/Sunday - Long run 50-60 minutes.
Week of March 24th:
MON. 3/24
3 X(2 X 200) @ +10/200 :30 (5:00)
LIFTING
TUES.
6 x FLYING 30's
STARTS
3 X REACTION STARTS
BLIND HANDOFFS (OR 4 x 40m sprints, full rest)
HURDLE MOBILITY / CORE
WED.
1 X 300 @ FAST (+6/200) 10:00 REST
2 X 200 @ +6
(3 MIN REST)
LIFTING
THURS.
STARTS 3 X 50M
BLIND & OPEN HANDOFFS (OR 4 x 40m sprints, full
rest)
3 X 150 FAST (2:00 REST)
CIRCUIT
FRI., 3/28
STARTS:
3 X 40
ALL RELAY HANDOFFS (OR 4 x 40m sprints, full rest)
HURDLE MOBILITY / CORE
