Month: March 2015

  Core   Core    Core     CT Speed CT Speed Recover   Sat mon tues wed thurs fri TOTAL 6 6 6 6 6 3 6 4 6 4 6 3   Core days…. find some stairs or …

Spring Break Routine Read more »

Warm up 3 sets 400 hard-800 @ pace Cool down

Core Day 4 – 6 miles Easy recovery

CT run around RHM 5K course 5miles

Core Day Warmup 20×200 Cool Down

Warmup 3x1000m 5min between Cool down 2:55 3:19 3:22 3:46 4:12 2:55 3:29 3:45 3:48 3:59 2:56 3:24 3:36 3:44 4:12

1 lap warmup 100 for time 1 lap cool down 200 for time 1 lap cool down 3 x 400/3×200 @ 68 & 34 – 2 lap cool between 5 min break 4×400/4×200 @ 68 & 34 – 1 lap …

March 12 Read more »

Woodlawn warm up In the school parking lot, sprint the lot in front of the elementary school where the busses park. group back up and Jog the perimeter of the elementary and high school parking lot. Repeat the sprint infront …

Match 10 Read more »