Spring Vacation Workout Schedule

If weights are available during vacation it is wise to do upper body workouts twice a week and lower body twice also. Do calisthenics and stretching every day. 100 Situps, 25 pushups, and squat walks should be included. Each workout should be proceeded by a good warmup and followed by stretching and cool down.

Work out for at least 6 days during this period. Select one workout for each day..

Definitions and examples: (A) 400 runners, (B) Short Sprinters - Definitions for workouts below.

LSD: (A): A 6-8 mile jog at a relaxed pace.
          (B): Same as above but covering 4-5 miles.

Fartlek(Interval): (A): 4-5 miles of variable speed running, sprint and pace for recovery
                              (B): Same as above but covering 3 miles
                               Use this for an interval workout - speed distance should be 500m or more for 400 runners,
                               and 300 or more for sprinters. Jog recovery should be 1/2 distance.

Race Speed: (A): 3-4 mile course of your choosing and record your time.
                      (B): Same as above but covering 2 miles

Timed Run: (A,B) Run as far as possible for 30 minutes.

Speed/Form: (A)(B) Do a good UCLA warmup. Do 8 x 50m sprints, 8 x 100m sprints, 1 min fast feet drill, Skipping over 40m for Height and distance, 4 x butt kick x 40, 4 x high knees x 40. This would be a good day to do some hill sprints (up and down) on a moderate grade if that is possible.(8 of each)

Plyometrics: (A)(B)3 Sets of butt kick, knees to chest, squat jump plyos (10 each)
                                20m by one leg hops ( do both legs)
                                20m by frog leaps for explosion
                                Add stair workout if available
                                1 minute jump ups (70+ repetitions)
                                1 minute step ups on a single stair or box for speed
                                40m squat walk
                                add jump ropes if available

**note - be sure to add a good active stretch after these drills and cool down with a half mile jog.

Coach Mead