Spring Break Workouts
(for those not in town)
**Regular warm ups daily..this includes ½ mile warm up (or 4 min), jacks routine, joint rolls,
plyos, and a 300m time trial, leg swing series. For the time trial, if you do not have access to a
track, just run all out for your average time.
**Cool down daily...½ mile (or 4 min), 15-20 minute stretch routine
**Throwers should do the sprint workouts and add every other day throws drills
**All groups can lift daily if you have access to a weightroom. Our routine can be modified in
almost any weightroom. Also, the Seven app full body routine can be done every other day in 3
circuits.
**if you are unsure how to modify the workout according to where you are, please text me at
262-914-4550​ and I would be happy to help you out. These workouts can be modified for
anywhere!!
Friday, April 14th
Sprinters/Jumpers/Hurdlers
4x50m or 4x8 sec.
3x100 or 3x16 seconds
3x150m or 3x25 sec.
2x200 or 2x34 sec.
Crunches 25x6
Pushups 10x6
Distance
300s x 6 (finish, walk across, and go)
*these should be paced 2 sec. Below your average time trial pace
Crunches 25x6
Pushups 10x6
Saturday, April 15th
Sprinters/Jumpers/Hurdlers
5 min bowtie x 3 (with 5 min rest between each set)
Distance
30 min bowite
ALL GROUPS:​ (after run)
1 minute planks x 6
V sit ups 5 x 10
Burpees 5 x 10
Sunday, April 16th
REST...roll out, stretch, epsom salt hot bath
HAPPY EASTER!!!!!
Monday, April 17th
Sprinters/Jumpers/Hurdlers
Bike intervals:
*Warm up 10 min with 2 resistance
*1 min hard standing at 5, 2 min at 2
*2 min hard at 7, 1 min at 2
*1 min hard standing at 10, 2 min at 2
*3 min hard at 7, 1 min at 2
*3 min hard at 10, 2 min at 3
*Cool down 7 min at 2
Seven app whole body 3 circuits
Distance
Bike 30 min
*5 min hard at 6, 3 min at 2, 6 min hard at 8, 3 min at 2,
5 min hard at 10, 4 min at 2, 2 min hard at 8, 2 min at 2.
*Seven app whole body 3 circuits
*10 min run at cool down pace (outside or on treadmill)
Tuesday, April 18th
Sprinters/Jumpers/Hurdlers
*Hills x 10 @ 95% (find a hill that is a longer hill, or these can be done
In sand or stairs/bleachers), focus on knee drive and big, controlled arms
Through the hips
*Swimmer hills x 5 (like we did in auditorium)
10 min break, low level leg swing series
4 x 100m strideouts
Distance
45 min tempo run @ 85% with 10/10 sec. Surges
10 min break including low level leg swing series
4x150m strideouts
Wednesday, April 19th
Sprinters/Jumpers/Hurdlers
*2 mile recovery run
* weights or 3 circuits of seven
Distance
*4 mile recovery run
*weights or 3 circuits of Seven
Thursday, April 20th
Sprinters/Jumpers/Hurdlers
*100,200,300,400,300,200,100 @ 95%
REST: 1,2,3,4,3,2
Jumpers: Wall drills, box jumps, swimmers, high knee skips
Hurdlers: Imaginary Hurdle Drill (you can use a chair or anything at similar height)
Distance:
5x1000m @ 85% race pace (if you don’t have access to a track, run for the time)
Rest: 4 min. (stick to this!)
3 x200m strideouts
Friday, April 21st
Sprinters
1 mile at recovery pace
4 x 200m strideouts
Weights or 3 circuits of seven
1 mile cool down, ROLL OUT
Distance
5 mile easy run
3 circuits of seven
Saturday, April 22nd
Bike or swim or another cross training activity
Sunday, April 23rd
REST...roll out, stretch, epsom salt hot bath