Spring Break Sprint Workouts

All workouts should be preceded with good stretching and UCLA Warm up and should be followed with weight room workout alternating upper and lower body. Be sure to add 100 situps and 30 pushups each day

MON 3/17
     Sprint ladder (2x50, 2x100,2x200,2x300,1x400,2x300,2x200,2x100,2x50 at 80%)
     Use kick starts on short intervals

TUES 3/18
     Hill workout – Those at practice will work on grass hill behind Holcomb
     Those with class – Light poles 3 trips (2 up/ one down)

WED 3/19
     LSD run (5-7 miles) A good route would be to Denny’s and back

THURS 3/20
     Plyometric day – Stairs, 90 touches, 1 min step ups, drop downs/ups/out-ups.
     Do 2 sets of intense stairs. Add 50m lounge walk

FRI 3/21
     30 minute fartlek (variable speed run). Sprint about 150 yards, jog to recover
     repeat for designated time. Complete over variable terrain.

SAT 3/22
     REST

SUN 3/23
     LSD run (5-7 miles)

MON 3/24
     Do a good UCLA warm up. 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)

TUE 3/25
     30 minute fartlek (variable speed run). Sprint about 200 yards, jog to recover
     repeat for designated time. Complete over variable terrain

WED 3/26
     Plyometrics:
     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

THUR 3/27
     Intervals: 100-200 runners – 4 x 120 @ 80%, 4x300 at 80% jog return rest
     400 runners – 4@300 @ 80%, 4 x 500 at 75%, jog rest

FRI 3/28
     Hill Workout – try to find a grade to use. Should include at least 20 uphill runs of
     varying distances.

SAT 3/29
     REST

SUN 3/30
     LSD run (5-7 miles)