5 DAY
WORKOUT SEQUENCE FOR WINTER BREAK:
*** IF YOU KNOW THAT YOU WILL BE
ATTENDING SOME PRACTICES OVER BREAK AND YOU WILL BE OUT OF TOWN THE
PREVIOUS DAY - MAKE THAT RUN EASY(1ST DAY TYPE WORKOUT) SO WE CAN HAVE A PRODUCTIVE(HARD)
WORKOUT WITH A GROUP THE DAY YOU ATTEND PRACTICE.
1ST DAY - DISTANCE RUN (
2ND DAY - THRESHOLD / TEMPO EFFORT - GIRLS
18-20MINS & BOYS 20-24MINS TOTAL RUNNING AT TEMPO EFFORT
EXAMPLES - GIRLS 6X800M AT 3:15-3:35
90SECS REST - IF YOU CANT GET TO A TRACK THEN INSERT 3:30MIN PERIODS OF RUNNING
WITH 90SECS EASY RUNNING INTO A CONTINOUS RUN.
GUYS : 800M - 1000M - 2000M INTERVALS WE HAVE BEEN
DOING ON TUESDAYS, OR INCORPORATE 20-24MINS OF TEMPO EFFORT RUNNING INTO A
CONTINOUS RUN.
3RD DAY - SAME AS 1ST DAY BUT 5MINS SHORTER
FOR GIRLS AND 10-15MINS SHORTER FOR BOYS
4TH DAY - WARM-UP W/ A 10-15 MINS RUN AND
EITHER DO 8X200M WITH 200M REST
IF YOU CANT GET TO A TRACK THEN DO A
FARTLEK OF YOUR CHOICE WITH THE
HARD PORTIONS BEING EITHER
30SEC-60SEC-90SECS WITH EQUAL RECOVERY TIME
OF EASY RUNNING - TOTAL DURATION OF
THE RUN SHOULD EQUAL APPROX THE SAME AS THE 3RD DAY
5TH DAY- SAME AS 1ST DAY
6TH DAY - DAY OFF