SPRING BREAK PRACTICE TIMES

ONE MORE DAY!! ONE MORE DAY!! AND SPRING BREAK WILL BE HERE!!

**ALL CORE YOU CAN FIND UNTER THE TAB ON THE HOME PAGE “CORE 2016”

BELOW IS THE SCHEDULE FOR WHEN COACHES WILL BE AT THE TRACK FOR ALL ATHLETES TO WORKOUT AND FOCUS ON THINGS THEY WOULD LIKE TO WORK ON.

THIS IS NOT MANDATORY, BUT IF YOUR IN TOWN IT WOULD BE VERY HELPFUL TO COME AND WORKOUT WITH A GROUP RATHER THEN TAKING A WEEK OFF OR WORKING OUT ON YOUR OWN.

MONDAY–> (SALTER WILL BE THERE) 10:00AM – 12:00PM

Throwers- Coach Colvin will be there 12-2pm

MID/DISTANCE W/O – (30-40) MIN EASY OR cross train 70 min + 4xSTRIDES & CORE/WEIGHTS

JH runners- 2-3 mile progression (get faster each 800 meters) + CORE

TUESDAY –> (SALTER/ ALFORD WILL BE THERE) 10:00AM – 12:00PM

Throwers- Coach Colvin will be there 12-2pm

MID/DISTANCE W/O- 10 min warm up + 1x hill circuit + 10xhill sprints + 15 min run

JH runners – 20-35 min easy run + strides x 4 + CORE

WEDNESDAY –> (SALTER / ALFORD WILL BE THERE) 10:00AM – 12:00pm

Throwers- Coach Colvin will be there 12-2pm

Hurdlers- Coach Mercer will be there in the afternoon.

MID/DISTANCE W/O- 70 min Cross Train OR 2-4 miles med effort + weights/core

Jh runners- 10 min WU + 12-15 (1 min Hard/ 1 min easy) + CD 5 min

THURSDAY –> (ALFORD WILL BE THERE) 10:00AM – 12:00PM

Throwers- Coach Colvin will be there 12-2pm

Hurdlers- Coach Mercer will be there in the afternoon

MID/DISTANCE W/O- 10 min WU + 4×200 + 3×300 + 4×200 + 10 min CD

JH runners- CAVEMAN WORK OUT on field OR easy run + core

FRIDAY–> (on your own or use the GROUP AP to get a group together to do the workout, aka fun conversational run 🙂 )

Throwers- Coach Colvin will be there 12-2pm

MID/DISTANCE W/O- 20 to 40 min easy + 6x build ups

JH runners- 3-4 mile progression run + CORE

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About JAlford

Spring Hill Cross Country & Track
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