Transition week workouts for Endurance runners

Winter track carryover athletes

Monday-Volume 45
Tuesday-
800 runners 4x200@r w/ 1 min, 6x400@R w/ 2min, 4x200@r w/ 1 min 2 miles@E
Weighted Lift
1600/3200 runners 6x1000@ I pace w/2min recovery 2 miles @ e
Weighted lift
Wed-Volume 45w/striders Iso posterior lift and medball
Thursday-Threshold 4 miles
Friday-Volume 40 Weighted Lift
Saturday- Long run 60+Min
Sunday-off

Everyday-
 warm up on track (except long run)
Pillars

post run
Abs- your choice (i would focus on plank abs 2 or 3 of the days)


Returning to running in spring or new runners

Volume all week
30-45 min
Striders on mon/wed/friday 6x diagonals across soccer field


Everyday-
 warm up on track (except long run)
Pillars

post run
Abs- your choice (i would focus on plank abs 2 or 3 of the days)

Welcome to Spring Track 2013

Welcome

Please accomplish the following by Friday Feb 15th.

1. Turn in all paperwork needed to participate in spring athletics.
2. Fill out athlete information form
3. Be prepared for a full team meeting on Feb 28th after school (location TBA)
4. Be prepared for teams first practice on Monday March 4th after school. (details will be discussed during team meeting on the 28th)
5. Clear your calendar for Sunday March 17th Team 5k Fundraiser (you are either running or volunteering)

Other things you should be taking care of 

• Start training daily
• Make sure you are on top of your school work
• Start getting materials together so you are prepared for the first day