SPR2015

800 Training
Sun
Mon
Endurance
2-Mar Strength
2
FEB
4-6x1 min hills R=1 min walk
w/ jog back to start Back. 2
Precompetition mile cool down.
BW Circuit

Tues

Wed
3 Endurance
4-6 Cycle OD run

Tempo Endurance

14x200 @70%. w/ walk 100-jog

6x100m Striders
100 m. 1-mile cool down.
BW Circuit
Core

Endurance
Endurance
8 Strength
9 Tempo
10 Endurance
4-6x1 min hills R=1 min walk
14-16x200 @80%. w/ walk
4-6 Cycle OD run
w/ jog back to start
Precompetition BW Circuit

100-jog 100 m. 1-mile cool

down.
Speed Ladder
Core

Endurance
15 Strength
16 Tempo Endurance
5-7x1:30 min R=1 min walk w/ 10 min Tempo Run
jog back to start Back. 2 mile
Precool down.
competition Plyos/LB#1

17

Competition 4x200m @85% R=2min

4x100m Striders
Plyos/LB#1

April

2xBroken 1000m @90%

(5x200m) w/ R=30sec/8minset 6 Small Hills
UB#1/Core

19 Tempo Endurance

13

20 Speed Endurance

3x500m @ RP / R=10min
3x(3x300m) @90% R=100m
Competition walk per 300m / 10 min per set 2x200m @GP / R=6min
Plyos/LB#1
(800/1600m Runners)
4x50m Sleds
UB#1/Core/Sleds

26
Competition

27 Endurance
Bell West
Invite

30 min Recovery Run

Core/Hurdle Mobility

3 PREMEET
4
Starts-5x30 ,2x50, 2x200 /
Peak

800m on Grass & 4 x100m

striders Plus- Exchanges.

Peak

w/R=30 sec) Rest 10min

1xAT 1600m w Rest 10 min
1xBroken 800m

Starts-5x25 ,2x50, 2x200

@RP/ 1600 on Grass & 4
x100m strides
Plus- Exchanges.
Hurdle Mobility

Endurance
25 Speed
2x600@ 32sec/200.

26

R=5 min
3x300@44sec. R=3min
Core/UB#1

PREMEET
Starts-5x30 ,2x50, 2x200 /
800m on Grass & 4 x100m
striders Plus- Exchanges.
Hurdle Mobility

Run
8 AT
9 PREMEET
4xBroken 500m @RP (250m-

Starts-5x30 ,2x50, 2x200 /

800m on Grass & 4 x100m
striders Plus- Exchanges.

250m) R=30sec/8min-set
LB#2

15

PREMEET
Starts-4x30 ,2x50, 2x200 /
800m on Grass & 4 x100m
striders Plus- Exchanges.

16

Hurdle Mobility

2x200m @RP/R=Full
10min cool down on Grass
LB#1/Med Ball

Metro
@ Burke

800m on Grass & 4 x100m

striders Plus- Exchanges.

28

4
Ralston
Relays

10

11
Millard South
Invite

18
Kansas
Invite

24

Acceleration Running

1xBroken 1000m @RP

(5x200m) w/ R=30sec/10minset

6 Endurance
30 min Recovery Run

Enduracne
7 Speed
1x Broken 800 (600/200)

13 Endurance
30 min Recovery Run

Enduracne
14 Speed
3x400m @ GP

Hurdle Mobility

800m on Grass & 4 x100m

striders Plus- Exchanges.

15

3 Mile Road run @ medium

pace.

20 PREMEET
21
Starts-5x30 ,2x50, 2x200 /

Speed Enduracne
3xBroken 400 (300 @RP
R=30sec /100 All Out) w/
R=10min
1600m cool down on Grass

Acceleration Running

200m Accel Runs (100, 110,

120, 130, 140, 150, 160, 170,
180, 190, 200) faster than RP
R=walk Back
LB#2

16

Acceleration Running
300m Accel Runs (220, 240,
260, 280, 300) faster than RP
R=walk Back (6-8 min)

22
State
@ Burke

5x100m Striders
Core/Hurdle Mobility

1xBroken 600 (400/200)

1xBroken 400 (300/100) All at
RP/All Out Pace w/Rest=10
min.

Hurdle Mobility

Metro
@ Burke

130, 140, 150, 160, 170, 180,

190, 200) faster than RP
R=walk Back
10min cool down on grass

25

15min Road Run

Ladder 100, 110, 120, 130 @
Faster than RP
15min Road Run
LB#1/Med Ball

Endurance
Running
29 Tempo
30 Acceleration
1 Endurance
20 min Steady State Run
200m Accel Runs (110, 120,
30 min Recovery Run

MAY

Districts
@

Burke Relays

17

800m on Grass & 4 x100m

striders Plus- Exchanges.

Speed Endurance

21

Millard North
Relays

Fremont
Invite

Lincoln High Invite

14

27

UB#2/Hurdle Mobility

Bellevue East
Invite

Speed

Time Trials: KOSMIN-800 Test/

Full Recovery.
BW Circuit

20

2 Endurance
30 min Recovery Run

23 Endurance
30 min Recovery Run

28 2x500m @ RP/R=Full

13

Starts-5x30 ,2x50, 2x200 @RP/

R=5 min 3x300@(95%). R=3min 800 on Grass & 4 x100m
(95%)
strides
Core/UB#1
Plus- Exchanges.

21 PREMEET
22
Starts-5x30 ,2x50, 2x200 /

6x200m Striders

2mile cool down.

BW Circuit

March

PREMEET

6x200 @85%
Hurdle Mobility/LB#2

Enduracne
Endurance
17 Speed
18 Tempo
19
1xBroken 800m (200m @ RP
20 min Steady State Run

Peak

Hurdle Mobility

Endurance
18 Speed
19
2x600@ 32sec/200(90-95%)

7 Endurance
30 min Recovery Run

Enduracne
10 Speed
11 PREMEET
12
1xBroken 1000m(200m @ GP Starts-5x30 ,2x50, 2x200 /
w/R=60 sec)

Sat
Tempo Endurance
6
7
30-40 min Recover Run @ 70% 4-6X300m @ 80%. R=3-4 min.

PREMEET

800m on Grass & 4 x100m

striders Plus- Exchanges.

14

Fri

Endurance

12

200-300-400-600m up & down

Ladder @80%. R=walk 100m.
5x100 Strides on grass. 1-mile
cool down.
Core

31 PREMEET
1
Starts-5x30 ,2x50, 2x200 /

AT RUN
Tempo Endurance
20 min Steady State Run
2x300/500/400m w/ last 100m 20 min Tempo Run
Competition Faster RP w/ R=3-5-4 min
3x300m @RP
2xBroken 1000m @90%
(5x200m) w/ R=30sec/8min-set Hurdle Mobility/LB#2
Plyos/LB#1
4x50m Sleds
UB#2/Core

12 Speed Endurance

11 Tempo Endurance

Hurdle Mobility/LB#2

10x100m Striders
Med Ball/LB#2

Endurance
6 Tempo
20 min Tempo Run

Competition 3x300m @RP/R= 4min

4x100m Striders
Plyos/LB#1

5-7 Cycle OD run

8x100m Striders

Endurance

10-12x200m @ 32 -34 sec /

R=60sec
6 Small Hills
UB#1/Core

Endurance
5 Speed
2x500m @RP/R= 6 min

Endurance

24 5-7 Cycle OD run

walk w/ jog back to start Back. 12x200 @ 32sec / R=60sec

Pre2 mile cool down.
6x100m Starts
competition Plyos/LB#1
Core/UB#2

Endurance
30 Tempo
15 min Tempo Run

Ladder @75%. R=walk 100m.

5x100 Strides on grass. 1-mile
cool down.
Core

6x100m Striders
BW Circuit

12-14x200 @ 32sec / R=60sec

4x100m Starts
Core/UB#2

Endurance
Endurance
22 Strength
23 Tempo
6-8x1:30 min hills R=1 min
10 min Tempo Run

Endurance
29 Speed
3x500m @ RP R=6min

Thr
Endurance
4 Tempo
5
200-300-400-600m up & down

24
State
@ Burke