SPRINT WORKOUT
LONG DISTANCE WORKOUT
Long/Middle Distance Track Workout – Spring Break 2018
You can choose which days to do which workouts. You can do two road runs back to back, but do not do two interval days back to back.
On Road Run days and Interval days, you need to have a proper warm up and cool down.
Warm Up – ½ mile run (if you aren’t at the track, run slowly for five minutes)
Dynamic Stretches – try to do as many from the beginning of practice as you can remember
Road Run or Intervals
Cool down – ½ mile run (if you aren’t at the track, run slowly for five minutes)
Static Stretches – if you have a partner, do stretches from practice. If you do not have a partner, these are stretches where you hold a stretch for a 10-15 second count and repeat several times.
From Friday March 9th through Saturday March 19th, please try to get 5-6 days of running completed. Please keep track of what you do so Ms. Gailliez can start you in the proper place when we come back from Spring Break.
Road Runs:
- 2.5 – 3 mile road run
- From track to the BEGINNING of the high school and back (straight down Madison): 2.5 miles
- From track to the road PAST the high school (straight down Madison to Waverly) and back: 3.0 miles
- 2-4.5 mile road run (You decide which one you are ready for.)
- From track to Greenway where the path splits. Stay RIGHT and run FIVE TIMES around the small loop (you’ll be circling around the playground). Run back to the track the way you came: ~2.0 miles
- From track to Greenway where the path splits. Stay LEFT and run until the path splits again. Run the BIG LOOP ONCE. Run back to the track the way you came: ~2.25 miles
- From track to Greenway where the path splits. Stay LEFT and run until the path splits again. Run the BIG LOOP TWICE. Run back to the track the way you came: ~3.0 miles
- From track to Greenway where the path splits. Stay LEFT and run until the path splits again. Run the BIG LOOP THREE TIMES. Run back to the track the way you came: ~3.75 miles
- From track to Greenway where the path splits. Stay LEFT and run until the path splits again. Run the BIG LOOP FOUR TIMES. Run back to the track the way you came: ~4.5 miles
Intervals:
- Repeat 400’s (once around the track). These should be run as quickly as you possibly can run (race pace). Give yourself a 2-3 minute rest period between each new interval.
- Beginners: 3 x 400
- Intermediate: 4 x 400
- Advanced: 6 x 400
- Repeat 800’s (twice once around the track). These should be run as quickly as you possibly can run (race pace). Give yourself a 4 minute rest period between each new interval.
- Beginners: 1 x 800
- Intermediate: 2 x 800
- Advanced: 4 x 800
- Ladders. These should be run as quickly as you possibly can run (race pace).
ADVANCED
- Run a 100
- Walk back to the start line.
- Run a 200
- Walk back to the start line.
- Run a 300
- Walk back to the start line.
- Run a 400
- Take a 3 minute break.
- Run a 800
- Walk one lap.
- Run a 400
- Take a 3 minute break.
- Run a 300
- Walk back to the start line.
- Run a 200
- Walk back to the start line.
- Run a 100
- Walk back to the start line.
HAPPY RUNNING!
-WMS Coaches