Outdoor Season Practice

Week 6 April 4, 2016 April 10, 2016

Class Conflicts Emily N
Monday, April 4, 2016 @ Homewood Field perimeter (see details below)
4:15pm Everyone meet up in gym Bobbys meeting
4:30pm Everyone -- complete -- 150 abs (25 alternating single leg knees to chest on each leg then 30s rest, 25
modified v-crunches followed by 25 leg raises then 30s rest, 25 complete russian twists followed by 25
bicycle crunches)
4:35pm -- Lindsay, Megan D -- warmup however you feel the need to, then complete - 40-45 minute comfortable
fartlek run (in the form of a 3.5 min comfortable run transitioning straight into a 60s comfortably
STRONG run, completing that format a total of 8-10 times); once done, 5 min walk, 10 min STRETCH
(on your own you may complete earlier in the day make sure you really stretch!)
Daniel C, Florian, Jesse, Zach, Breanna, Emily N, Hannah, Mary K, Megan M, Rachel -- warmup
however you feel the need to, then complete a 25-30 minute fartlek run (in the form of a 2 minute
comfortable run transitioning straight into a 30s comfortably STRONG run, then back into a 2 min
comfortable run, completing that format approximately 5-6 times); once done, 5 min walk, 10 min
STRETCH on your own make sure you really stretch!)
-- Alex M, Corbyn, Eric, Harp, Ilan, Rafael, Ray, TJ, Amy, Anna, Brynn, Hollis, Jaynie, Jordan, Maya, Seye
complete continuous warmup routine, then 3x (50s comfortably STRONG run w/90s rest, 30s
comfortably STRONG run w/60s rest, 15s comfortably STRONG run) w/4 mins rest between sets; once
done, 5 min walk, 5 min jog, 10 min STRETCH (on your own, but w/Sheds eyes make sure you really
stretch!)
Lauren on stationary bike or elliptical (w/no resistance) 5 min easy bike, 10 minute stretch, then
30 mins of 60s comfortably strong biking w/2 min easy biking; once done, 5 min easy bike, 10 minute
STRETCH (on your own make sure you really stretch!)
5:45pm Everyone weightroom w/Ryan
6:45pm go home REST -- eat, STRETCH, hydrate, massage, ice, heat, sleep as needed
Class Conflicts Brynn, Mary K
Tuesday, April 5, 2016 @ Track (see details below) Whenever we are running fast on the track, have your
spikes!
NOTE -- Anna, Hollis, Mary K I will pick you up from the AC at 2:50pm to go over to track; if there is an issue, let
me know***
4:15pm Everyone meet up in gym; then warmup run to track, followed by sprint warmup routine
5:10pm Lindsay, Megan D 1x (500m w/75s rest, 2x150m w/30s rest) w/8 mins walk rest, then 1x (300m w/100m
jog rest, 300m w/100m jog rest, 2x150m w/30s rest), wait 4 mins, then 4x100m comfortably STRONG runs
w/100m jog rest; Lindsay 500m crossing 400m @ 64-65; 300m @ 48-49; 150m @ 24-25; Megan D
500m crossing 400m @ 69-70; 300m @ 51-52; 150m @ 25-26; once done, 5 min walk, then walk/jog back
to campus, then 10 min STRETCH (w/Shed once back at campus, make sure you really stretch!)
-- Daniel C, Florian, Jesse, Zach, Breanna, Emily N, Hannah, Mary K, Megan M, Rachel 3x300m w/15
mins walk rest; Daniel C, Jesse, Zach crossing 200m @ 23.5ish; Florian @ 24.5ish; Megan M @ 27ish;
Emily N, Hannah, Mary K @ 28ish; Rachel @ 29ish; once done, 5 min walk, then walk/jog back to
campus, then 10 min STRETCH (w/Shed once back at campus, make sure you really stretch!)
-- Alex M, Corbyn, Eric, Ray, Anna, Brynn, Jordan, Seye 3x250m w/12 mins walk rest; Alex M, Ray
250m crossing 200m @ 24-25; Corbyn, Eric 250m crossing 200m @ 25-26; Ladies 250m crossing
200m @ 28ish; once done, 5 min walk, then walk/jog back to campus, then 10 min STRETCH
(w/Christian once back at campus, make sure you really stretch!)
Ilan, Rafael, TJ, Amy -- 2x (15s comfortably STRONG run w/30s walk rest, 30s comfortably STRONG run
w/60s walk rest, 45s comfortably STRONG run w/90s walk rest, 90s comfortably STRONG run w/3 min
walk rest, 45s comfortably STRONG run w/90s walk rest, 30s comfortably STRONG run w/60s walk rest,
15s comfortably STRONG run w/30s walk rest); once done, 5 min walk, then walk/jog back to campus,
then 10 min STRETCH (on your own but w/Sheds eyes once back at campus, make sure you really

stretch!)
Harp, Jaynie, Maya see Lindsey
6:15pm go home REST -- eat, STRETCH, hydrate, massage, ice, heat, sleep as needed
Wednesday, April 6, 2016 @ Weightroom (see details below)
8:00am Corbyn, Daniel C, Eric, Ilan, Jesse, Rafael, Amy, Lindsay, Mary K, Megan D, Megan M, Rachel, Seye
in the pool 20 mins of light recovery activities
11:30am Zach, Brynn, Emily N, Hollis - in the pool 20 mins of recovery activities
2:45pm Corbyn, Daniel C, Breanna, Lindsay complete weightroom lift
4:00pm Anna, Hannah, Jordan, Lauren see Lindsey; then after weightroom, see Sarah for treatment
5:30pm Everyone weightroom w/Ryan someone please send me a screenshot of the workout board
6:15pm -- Alex M, Florian, Ray 15 min ice bath w/Sarah
6:45pm go home REST -- eat, STRETCH, hydrate, massage, ice, heat, sleep as needed
Class Conflicts Breanna, Brynn, Jaynie
Thursday, April 7, 2016 @ Track (see details below)
4:15pm Everyone meet up in gym; then -- 150 abs (25 alternating single leg knees to chest on each leg then
30s rest, 25 modified v-crunches followed by 25 leg raises then 30s rest, 25 complete russian twists
followed by 25 bicycle crunches); then warmup run to track, followed by sprint warmup routine (Florian
& Megan M take your time and add in any hurdle warmup drills you need)
5:10pm Lindsay, Megan D 12x (100m @ 15-16 w/100m jog rest); once done, 5 min walk, then walk/jog back to
campus, then 10 min STRETCH (on your own but w/Sheds eyes once back at campus, make sure you
really stretch!)
-- Florian, Megan M from 400m start, complete 2x (first two hurdles) w/4 mins rest, 2x (first four
hurdles) w/6 mins rest; once done, 5 min walk, then walk/jog back to campus, then 10 min STRETCH
(w/Shed once back at campus, make sure you really stretch!)
-- Daniel C, Jesse, Zach, Breanna, Emily N, Hollis, Mary K, Rachel from 400m start out of blocks,
complete 4x120m w/5 mins rest (sprinting thru first 40-50m, transitioning into a strong float thru
remaining distance); Guys @ 14.0-14.5; Emily N @ 16.0-16.5; Breanna, Hollis, Mary K, Rachel @ 16.517.0; once done, 5 min walk, then walk/jog back to campus, then 10 min STRETCH (w/Shed once back
at campus, make sure you really stretch!)
-- Alex M, Corbyn, Eric, Ilan, Rafael, Ray, TJ, Brynn, Seye from 100m start out of blocks, complete
3x30m w/3 mins rest, 2x60m w/5 mins rest; once done, 5 min walk, then walk/jog back to campus, then 10
min STRETCH (w/Shed once back at campus, make sure you really stretch!)
-- Amy 8x (35s comfortably strong runs) w/2 mins rest; once done, 5 min walk, then walk/jog back to
campus, then 10 min STRETCH (on your own; make sure you really stretch!)
Harp, Anna, Hannah, Jaynie, Jordan, Lauren, Maya see Lindsey
6:15pm go home REST -- eat, STRETCH, hydrate, massage, ice, heat, sleep as needed
Friday, April 8, 2016 @ REST
Everyone be at Bobbys meeting
Saturday, April 9, 2016 @ George Mason
Everyone see Kim or Bobbys emails
Lindsay complete sprint warmup routine; then, complete 1x600m w/8 mins rest, 4x150m w/50m jog rest
between reps; 600m @ crossing 400m @ 64-65; 150m @ 24-25; once done, 5 min walk, 5 min jog, 10 min
STRETCH (on your own)
Jesse -- complete continuous warmup routine; then 4x150m sprint hills (of your choice) w/8 mins rest; once done,
5 min walk, 5 min jog, 10 min STRETCH (on your own)
Sunday, April 10, 2016 -- REST

 Lindsay/Megan D decrease 800 tempo from 3-4 min runs to 0.5-3 min runs; Jordan TBD each Sunday (Jebbs
schedule M/T/Th hard/medium days, W = tempo, F pre-meet, Sun pool; Lindsey doubling up on weds/thurs
or tues/weds) fit in with Jebb or Lindseys schedules
--------------------------------------------------------------------------------------------------------------------------------------Even weeks
M 800 fartlek run; 400 tempo or light hills; short sprinters short tempo; jumpers w/short sprinters; all = lift
T - All track workout long reps (400 hurdlers over hurdles)
W All pool & hurdle mobility & lift; sprint jumpers w/Lindsey
Th track workout 800 tempo work w/sprints; 400/short sprinters short tempo work, buildup speed reps, or
block starts; sprint jumpers sometimes w/Lindsey
F rest
Odd weeks
M 800 - fartlek w/sprint bursts; 400 fartlek; short sprinters 4x1 handoffs; all = lift
T track workout shorter reps (sprint float sprint, or pure speed) or shorter hill sprints (400h mixture of over
hurdles)
W All pool & hurdle mobility & lift; sprint jumpers w/Lindsey
Th track workout 800 - tempo work; 400/short sprinters block work or curve running starts (400h thru first 13 hurdles); sprint jumpers w/Lindsey
F - rest