Friday

Endurance is at hun at 8AM

Spring Break workouts

Spring break workout schedule for endurance

SPRING TRACK INTEREST MEETING

Welcome to the 2014 Spring Track Program

Please Take care of the Following Immediately

1. Sign up for the team.
2. Print the Team Guidelines and turn in a signed copy of the guidelines to Coach Smirk (you will not be able to participate without this)
3. Turn in all required clearance forms to the nurse
• If you need an impact test you need to let Coach Smirk know ASAP. Email him with your name and grade, Subject Impact Test. The final impact test is scheduled for 2/26.

Mondays Workout

If you raced saturday-Long run with pick ups to threshold pace

Pick up 1,1,1,2 two times  go off every 5 minutes.

Total run

Swep 13 miles

JDD 75 min

JDMD 65 min


If you didn't race saturday

1 mile easy
4 mile threshold run (add 20 sec per mile for your pace)
1 mile easy

Endurance practice Monday

Endurance Practice is after School on Monday


If this is an issue please come to the jadwin practice at 7

Sat Practice

Sat Practice has been cancelled because of winter conditions.

If you are able to go oyo please do.

All distance runners should do their long run. (if conditions are too bad then push the long run to sunday)

Long run

Swep Boys 13 miles with 1,1,1,2 x 2 pick ups to threshold pace with each rep going off once every 5 min.

Swep Girls 11 miles 1,1,1,2,1,1,1 pick ups to threshold each rep going off every 5 min.

JDD,JDM

all runs should be at the 60 min mark

If you need to modify please contact me and we can put a plan in place


On your off day

pillars, stretch, abs


Explosive- Coach Samara will be contacting you

PRACTICE UPDATE

No Meet today

No practice today as a team.  OYO.

Saturday Practice 8am unless the school alerts us otherwise.