Spring Break Training 2019

Above is a picture of the training plans for over Spring Break 2019 (I tried to help accomidate to people going on vacations so you can modify it to treadmill if needed)…THE MAIN thing is to RUN!!!!

We will have practice DEPENDING ON WEATHER so please watch the GROUP AP for updates. **MAKE SURE YOU AND YOUR PARENTS ARE IN THE GROUP!! THERE IS ONE FOR ALL (JH GIRLS/JH BOYS/HS GIRLS/HS BOYS/ JH PARENTS/ HS PARENTS) Please email me if you need in.

BELOW IS everything for training Typed again…

To my fearless runners,

 

Here below is the Spring Break Running schedule. During this time there are two different versions that you should follow (those racing over the break) & (those taking a break from racing).

 

Racing:                                    TEXAS distance festival (March 16th) …. I MUST KNOW BY MONDAY to REGISTER YOU!!!

You will have to have your own transportation to this meet.

MONDAY-   **WEIGHTS A day (all)  à TBA practice as a GROUP @2pm (depending on weather) watch group message

KALEN, NICK, CALEB, MARSHALL: Warm Up (12 min) + 3-4 X 1200 on track @mile pace (w/ 2/3 min rest b/w each) + CD  / treadmill just use hard for time.

ALL OTHER 1600/3200 GUYS & GIRLS: Warm Up (12 min) + 3 X 1200 on track @mile pace (w/ 2/3 min rest b/w each) + CD / treadmill 4 min hard, 2 rest

7th Grade boys & JH girls: Warm Up (12 min) + 2 x 1 mile hard (track your time)  + Cool down (10 min)  / treadmill just use hard for time.

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: Warm Up (10 MIN) + 6 X 40 SEC HARD (start @start line and go as hard as you can for 40 sec, then place a cone or water bottle at that spot…try to beat it each time) rest 3 min b/w each + CD

AUSTIN & CARSON: Warm Up (10 MIN) + 5 X 40 SEC HARD (start @start line and go as hard as you can for 40 sec, then place a cone or water bottle at that spot…try to beat it each time) rest 3 min b/w each + CD

 

TUESDAY-

KALEN, NICK, CALEB, MARSHALL: Cross Train (elliptical/bike @75 min) OR Steady run on a route for 40 min (relaxed)

ALL OTHER 1600/3200 GUYS & GIRLS: Cross Train (elliptical/bike @60 min) OR steady run 30 min (relaxed)

7th Grade boys & JH girls: Cross Train (elliptical / bike @45 min) or Steady run 30 min (relaxed)

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: Cross Train (elliptical/bike @60 min) OR steady run on a route 4 miles (relaxed)

AUSTIN & CARSON: Cross Train (elliptical/bike @60 min) OR steady run 3 miles (relaxed)

 

WEDNESDAY-

KALEN, NICK, CALEB, MARSHALL: 2 mile warm up + CAVEMAN @50 you choose (but with bleachers for the run) OR if you CANT do a 4 mile hilly route

ALL OTHER 1600/3200 GUYS & GIRLS: 1 mile warm up + CAVEMAN @50 you choose (but with bleachers for the run) OR if you CANT do a 4 mile hilly route

7th Grade boys & JH girls: 25 min on a Hilly route OR treadmill with incline

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: 2 mile warm up + CAVEMAN @50 you choose (but with bleachers for the run) OR if you CANT do a 3-4 mile hilly route

AUSTIN & CARSON: 1 mile warm up + CAVEMAN @50 you choose (but with bleachers for the run) OR if you CANT do a 2 mile hilly route

 

THURSDAY- à TBA practice as a GROUP @2pm (depending on weather) watch group message

KALEN, NICK, CALEB, MARSHALL: Warm Up (12 min) + 4×200 (cont.) 2 min rest + 3×300 (w/ 100 jog b/w each) 2 min rest + 4×200 (cont.) + Cool Down

ALL OTHER 1600/3200 GUYS & GIRLS: Warm Up (12 min) + 4×200 (cont.) 2 min rest + 2×300 (w/ 100 jog b/w each) 2 min rest + 4×200 (cont.) + Cool Down

7th Grade boys & JH girls: Warm Up (8 min) + 3×200 (cont.) 2 min rest + 2×300 (w/ 100 jog b/w each) 2 min rest + 3×200 (cont.) + Cool Down

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: Warm Up (10 min) + 3 x200 (cont.) 2 min rest + 2 x 600 (@800 pace 2 min rest + 3×200 (cont.) + Cool Down

AUSTIN & CARSON: Warm Up (10 MIN) + 4 x 600 (@800 pace) + 10 min cool down

 

FIRDAY-

KALEN, NICK, CALEB, MARSHALL: 4  miles steady + 4 x 150 starts

ALL OTHER 1600/3200 GUYS & GIRLS: 20 min steady + 4×150 starts

7th Grade boys & JH girls: NO MEET OPTION à 20 min steady + 4x150s

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: 20 min steady + 5 x 150s

AUSTIN & CARSON: 15 min steady + 2×150 + 4×50 block starts

 

SATURDAY-

RACE EITHER 3200 / 1600 / 800 (plus a VERY GOOD WARM UP)

SUNDAY-

DISTANCE/MID DISTANCE- OFF OR Long Run 35-75 min (depending on your level of running)

 

(ON THE BACK OF THIS PAGE IS FOR THOSE WHO ARE NOT RACING THIS WEEKEND, AND IN THAT CASE THE GOAL IS TO REST AND RECOVER! AND OF COURSE ENJOY YOUR SPRING BREAK!!!) (turn overà

NOT RACING SPRING BREAK WEEK:

THROUGHOUT THE WEEK, TRY AND STRETCH, ROLL, AND ICE BATH WHEN YOU CAN.

 

SATURDAY / SUNDAY – All OFF or LONG RUN (choose which day to do which) 35-75 min depending on YOUR LEVEL.

 

MONDAY-   **WEIGHTS A day (all)   à TBA practice as a GROUP @1pm (depending on weather) watch group message

KALEN, NICK, CALEB, MARSHALL: Warm Up (12 min) + 3-4 X 1200 on track @mile pace (w/ 2/3 min rest b/w each) + CD  / treadmill just use hard for time.

ALL OTHER 1600/3200 GUYS & GIRLS: Warm Up (12 min) + 3 X 1200 on track @mile pace (w/ 2/3 min rest b/w each) + CD / treadmill 4 min hard, 2 rest

7th Grade boys & JH girls: Warm Up (12 min) + 2 x 1 mile hard (track your time)  + Cool down (10 min)  / treadmill just use hard for time.

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: Warm Up (10 MIN) + 6 X 40 SEC HARD (start @start line and go as hard as you can for 40 sec, then place a cone or water bottle at that spot…try to beat it each time) rest 3 min b/w each + CD

AUSTIN & CARSON: Warm Up (10 MIN) + 5 X 40 SEC HARD (start @start line and go as hard as you can for 40 sec, then place a cone or water bottle at that spot…try to beat it each time) rest 3 min b/w each + CD

 

TUESDAY-

KALEN, NICK, CALEB, MARSHALL: Cross Train (elliptical/bike @75 min) OR Steady run on a route for 40 min (relaxed)

ALL OTHER 1600/3200 GUYS & GIRLS: Cross Train (elliptical/bike @60 min) OR steady run 30 min (relaxed)

7th Grade boys & JH girls: Cross Train (elliptical / bike @45 min) or Steady run 30 min (relaxed)

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: Cross Train (elliptical/bike @60 min) OR steady run on a route 4 miles (relaxed)

AUSTIN & CARSON: Cross Train (elliptical/bike @60 min) OR steady run 3 miles (relaxed)

 

WEDNESDAY-

KALEN, NICK, CALEB, MARSHALL: 2 mile warm up + CAVEMAN @50 you choose (but with bleachers for the run) OR if you CANT do a 4 mile hilly route

ALL OTHER 1600/3200 GUYS & GIRLS: 1 mile warm up + CAVEMAN @50 you choose (but with bleachers for the run) OR if you CANT do a 4 mile hilly route

7th Grade boys & JH girls: 25 min on a Hilly route OR treadmill with incline

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: 2 mile warm up + CAVEMAN @50 you choose (but with bleachers for the run) OR if you CANT do a 3-4 mile hilly route

AUSTIN & CARSON: 1 mile warm up + CAVEMAN @50 you choose (but with bleachers for the run) OR if you CANT do a 2 mile hilly route

 

THURSDAY-  à TBA practice as a GROUP @1pm (depending on weather) watch group message

KALEN, NICK, CALEB, MARSHALL: 4-6 miles steady on GR + 4xhill sprints    (OR HILLY ROUTE or INCLINE ON TREADMILL)

ALL OTHER 1600/3200 GUYS & GIRLS: 3-5 miles on GR+ 4xhill sprints (OR A HILLY ROUTE OR ON INCLINE on TREADMILL)

7th Grade boys & JH girls: NO MEET OPTION à 30 min on a Hilly Route + 4 x hill sprints (about a 50 meter hill if you can find one…)

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: 3-4 miles on GR or hilly route OR incline on Treadmill + 4xhill sprints

AUSTIN & CARSON: 25 min on a hilly route or INCLINE on treadmill + 3×30 sec hard up hill

 

FIRDAY-

KALEN, NICK, CALEB, MARSHALL: Warm Up (12 min) + 4×200 (cont.) 2 min rest + 3×300 (w/ 100 jog b/w each) 2 min rest + 4×200 (cont.) + Cool Down

ALL OTHER 1600/3200 GUYS & GIRLS: Warm Up (12 min) + 4×200 (cont.) 2 min rest + 2×300 (w/ 100 jog b/w each) 2 min rest + 4×200 (cont.) + Cool Down

7th Grade boys & JH girls: Warm Up (8 min) + 3×200 (cont.) 2 min rest + 2×300 (w/ 100 jog b/w each) 2 min rest + 3×200 (cont.) + Cool Down

MASON, HADEN, (8TH GRADE JH BOYS), HALEIGH, PEYTON: Warm Up (10 min) + 3 x200 (cont.) 2 min rest + 2 x 600 (@800 pace 2 min rest + 3×200 (cont.) + Cool Down

AUSTIN & CARSON: Warm Up (10 MIN) + 4 x 600 (@800 pace) + 10 min cool down

 

SATURDAY-

ALL LONG RUN or OFF (Long Run 35-75 min depending on your level …JH stay to lower end-UPPER DISTANCE HS BOYS on the upper end)

 

SUNDAY-

ALL LONG RUN or OFF (Long Run 35-75 min depending on your level …JH stay to lower end-UPPER DISTANCE HS BOYS on the upper end)

 

 

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About JAlford

Spring Hill Cross Country & Track
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