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  • Pre-Season Work-Out Plan

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    pre-season work-out plan

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    3K views1 page

    Pre-Season Work-Out Plan

    Uploaded by

    api-494337591

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Monday Tuesday Wednesday Thursday Friday

    -Warm up laps -Warm up laps -Warm up laps -Warm up laps -Warm up laps
    -Stretches -Stretches -Stretches -Stretches -Stretches

    All to be done at full effort. Sprinters Everyone Sprinters All Runners


    -3x 400 @75% 4 min rest -10x 400 @ best effort 4 min -4x 400 @ best effort 4 min -1x 1600, 6 min rest
    Sprinters
    between rest between rest between -1x 800, 4 min rest
    -2x 800 3 min rest between
    -3x 400 @ full effort 4 min rest -4x 200 @ best effort 2 min -1x 400, 4 min rest
    -2x 400 3 min rest between Cool Down
    between rest between -1x 300, 4 min rest
    -4x 200 3 min rest between
    -3x 200 @ 75% 3 min rest End the day with -4x 100 @ best effort walk -1x 200
    Mid/Long Distance between -3 set of 50 toe touch back and run again
    -3x 200 @ full effort 3 min rest -3 sets of 50 crunches Throwers
    -2x 1500 5 min rest between
    -3 sets of 25 leg lift Mid Distance -1 mile run (no walking)
    -2x 800 4 min rest between Mid Distance -1x 1600, then 4 min rest
    -2x 400 4 min rest between Elevation for 10 Cool Down
    -1x 1500 @ 75% 4 min rest -2x 800 @ race pace 4 min rest
    -3x 800 @ 75% 4 min rest minutes/Stretch -2x 400 @ max effort 4 min End the day with
    Throwers
    -1 mile run (no walking) between rest -3 set of 50 toe touch
    -2x 400 @ full effort 4 min rest -3 sets of 50 crunches
    Cool Down Long Distance -3 sets of 25 leg lift
    Long Distance -1x 3000 @ max effort 6 min
    End the day with -1x3000 @ 80% 6 min rest rest Elevation for 10
    -3 set of 50 toe touch after -1x 800 @ best effort minutes/Stretch
    -3 sets of 50 crunches -2x 800 @ best effort 4 min
    -3 sets of 25 leg lifts rest between Throwers
    Elevation for 10 -1 mile run (no walking)
    minutes/Stretch
    Throwers
    Cool Down
    -1 mile run (no walking)

    Cool Down End the day with


    -3 set of 50 toe touch
    End the day with -3 sets of 50 crunches
    -3 set of 50 toe touch -3 sets of 25 leg lift
    -3 sets of 50 crunches
    Elevation for 10
    -3 sets of 25 leg lift
    minutes/Stretch
    Elevation for 10
    minutes/Stretch

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