Week 1: 1/7-1/12
1600 & 3200
workouts are the same this week.
Note: These workouts assume that you have been running at least two weeks and are in decent shape. If you're just getting started, see Coach Baldasari for modifications, as well as for descriptions of paces and drills if needed.
Note: These workouts assume that you have been running at least two weeks and are in decent shape. If you're just getting started, see Coach Baldasari for modifications, as well as for descriptions of paces and drills if needed.
Monday
Warm-up: 5-10 min. Easy running, light
dynamic stretching, and 4 drills X 2 each.
25 min. Tempo pace + 10 min. E pace
Cool down: At least 10 min. stretching
(dynamic or static)
Tuesday
Warm-up: 5-10 min. Easy running, light
dynamic stretching, and 4 drills X 2 each.
30 min. fartlek: E pace with short
bursts of speed (at I pace), at a time/distance of your choosing, anywhere from
30 sec-2 min. 30 min. total
Cool down: At least 10 min. stretching
(dynamic or static)
Wednesday
Drills or 6-8 striders
Strength:
45 sec squats (can use light
handweights if possible)
30 sec front lunges right leg forward
30 sec front lunges left leg forward
Repeat
Cardio:
30 sec jumping jacks
30 sec high knees
Repeat
Strength:
30 sec pushups
30 sec plie squats (feet turned out to
sides)
45 sec tricep dips
Repeat
Cardio:
30 sec football run
30 sec side-to-side single leg hops
Repeat
Strength:
45 sec plank position
30 sec crunches
45 sec standing oblique crunches (stand
in squat position, hands behind head, bend side to side, using obliques to
propel elbow toward same side knee)
Repeat
Cool down: 5-10 min. E pace, stretch
Thursday
Warm-up: 5-10 min. Easy running, light
dynamic stretching, and 4 drills X 2 each.
25 min. T pace + 5-10 min. E
Slow drills & stretch
Friday
Warm-up: 4 drills X 2 each + 6-8 stride
accelerations
15 min. T pace
Abs (make sure you FOCUS on the muscles
you are using):
45 sec bicycle crunches (crunch
side-to-side while bringing opposite knee to meet side elbow)
45 sec leg lifts (lay on back. keeping
legs straight lift all the way up and lower down, pulling abs in the entire
time, even on the way down. take your time)
45 sec pass-throughs (sit on ground,
laid back approx. 45 degrees, knees bent. twist side to side while passing
hands through knees, as if you were holding something. can use a weight and
actually pass it through)
30 sec side plank left side
30 sec side plank right side
45 sec windshield wipers (back on
ground, reach arms straight up. lift legs up and to the left, then back down
and center. then lift up and to right, then back down and center. must utilize
lower abs to lift AND lower)
30 sec basic crunch
REPEAT
Cool down: 5-10 min E OR stride
decelerations
Stretch
Saturday
Warm-up: 5-10 min. Easy running, light
dynamic stretching, and 4 drills X 2 each.
{3 min. Interval pace + 2 min. E pace}
X 3. Can do 4 if in good shape or cut down to 2 min. I pace if just getting in
shape.
10 min. E pace]
Stretch/slow drills
Wednesday
400 & 800 meters
Monday
1.Warm-up (2 miles) and stretch
2.
2 x 200 (all
high quality with plenty of recovery)
3. 1 x 300 (all high quality with
plenty of recovery)
4. cool down (2 laps)
Tuesday
1.
Warm-up (2 laps) and stretch
2. Championship Ladder: 300, 400, 600, 800, 1000, 600, 800, 400, 300 (all high quality with plenty of recovery)*400 RUNNERS DON’T DO THE 800 & 1000
3. 1 lap cool down (walk or run)
2. Championship Ladder: 300, 400, 600, 800, 1000, 600, 800, 400, 300 (all high quality with plenty of recovery)*400 RUNNERS DON’T DO THE 800 & 1000
3. 1 lap cool down (walk or run)
Wednesday
1. Power Clean 4 sets of 8,6,4,4,
reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
Thursday
1. Warm-up (2 laps) and stretch
2. Sprint Drills (2 sets of each, down and back is 1 set)
3. 4 x 150 (working on your form)
2. Sprint Drills (2 sets of each, down and back is 1 set)
3. 4 x 150 (working on your form)
Friday
1. Power Clean 4 sets of 8,6,4,4,
reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
100
& 200 meters
Monday
Monday
1.
Warm-up (2 miles) and stretch
2. 4 X 60 (all high quality with plenty of recovery)
3. 4 starts on the straight with blocks, 4 starts on the turn with blocks (approx 30 yards of the drive thru phase).
4. Do 1 actual 100 meter run thru at full speed
2. 4 X 60 (all high quality with plenty of recovery)
3. 4 starts on the straight with blocks, 4 starts on the turn with blocks (approx 30 yards of the drive thru phase).
4. Do 1 actual 100 meter run thru at full speed
Tuesday
1. Warm-up (2 miles) and stretch
2. Sprint Drills (2 sets of each, down and back is 1 set) DON’T CHEAT
3. 2 actual races from block starts if you can. (100, 200) On the 200 work the curve
4. 4 X 150
2. Sprint Drills (2 sets of each, down and back is 1 set) DON’T CHEAT
3. 2 actual races from block starts if you can. (100, 200) On the 200 work the curve
4. 4 X 150
Wednesday
1. Power Clean 4 sets of 8,6,4,4,
reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 8,6,4,4 reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
2. Squats 4 sets of 8,6,4,4 reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
Thursday
1. Warm-up (2 laps) and stretch
2. 5 block starts
3. Championship Sprinters Ladder: 2 X 60, 2 X 100, 2x 200, 2x 100, 2 x60. The second 200 and down the ladder, should be hard.
4. 2 sets to crunches to failure
1. Warm-up (2 laps) and stretch
2. 5 block starts
3. Championship Sprinters Ladder: 2 X 60, 2 X 100, 2x 200, 2x 100, 2 x60. The second 200 and down the ladder, should be hard.
4. 2 sets to crunches to failure
Friday
1. Bench Press 3 sets of 15 reps
with 1 minute rest. STRETCH BEFORE
2. Incline Bench Press 3 sets of 10 reps with 1 minute rest.
3. Medicine ball slam 3 sets of 12 reps with 1 minute rest.
4. Dips 3 sets of 15 reps with 1 minute rest.
2. Incline Bench Press 3 sets of 10 reps with 1 minute rest.
3. Medicine ball slam 3 sets of 12 reps with 1 minute rest.
4. Dips 3 sets of 15 reps with 1 minute rest.
110/100H & 400H
Monday
1.
Warm-up (2
Miles) and stretch
2. Walk to hurdle using trail
leg-lead leg-over the middle (Use 5 hurdles)
3. Jog to hurdle using trail
leg-lead leg-over the middle (WHEN DONE EACH JOG BACK AND STAY ON TOES)
4. Place each hurdle 10 feet apart:
over the middle (WHEN DONE EACH JOG BACK AND STAY ON TOES)
5. Place each hurdle 5 feet apart:
over the middle (WHEN DONE EACH JOG BACK AND STAY ON TOES)
6.
Cool down (1
lap)
Tuesday
1.
Warm-up (2 laps)
and stretch
2.
Set up 1 hurdle
on each curve and 2 on each straight away (YOU
SHOULD HAVE 6 HURDLES), at regular height
3.
You are going to
run 1 mile, clearing every hurdle per lap, that’s 6 hurdles!!!! (Drive at every
hurdle with aggression and force)
4. Cool down (1 lap)
Wednesday
1. Warm-up (2 miles) and stretch
2.
Sprint Drills (2
sets of each, down and back is 1 set)
3. 6 starts at full speed over the
hurdles, stay on your toes at all times (Use 4 hurdles)
4.
Line up hurdles
#2 and #4, do 3 starts and work on your speed and drive to the next hurdle
5. Cool down (1 lap)
Thursday
1.Warm-up (2 miles) and stretch
2. 2 x 300 (all high quality with
full recovery)
3. 3 x 200 (all high quality with
full recovery)
4. Cool down (1 lap)
Friday
1.Power Clean 4 sets of 8,6,4,4,
reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
Throwers
Monday
Plyros: Stair
runs (3 x 30 seconds), standing long jump 3x 6
Core: V ups 3x20, pistons (3x30 seconds), scissors
(3 x30 seconds)
High
Pulls (2x20), Bench Press (Warmup, 3x (10-12)), Squat (Warmup, 3 x (10-12)), Dead
Lifts (2x20), Incline Bench (3x10-12), Tri Extentions (3x20)
Wednesday
Plyros: Platform Jumps (3x10), stair jumps
(side-to-side) 30 seconds
Core: Planks (elbow to hands 3 x one minute),
Lift: High
Pulls (2x20), Ropes in Hallways 2x30 (up/down), 2x30 (side-to-side), push press
(3x10 work on form), curls (3x21), Cleans or Kettle Cleans (Warmup, 3x10)
Friday
Plyros: 20 minute run
Core: Medtwists 3x10 (high-to-low), (side-to-side)
Lift: Lat Pulldown (3x10), Lunge walks (with
dumbbells(3x12), toe raises (2x20), bench Press (3x8), Kettle Squat (On Platform) (3x8), Power 3x10
Vaulters
Monday
Plyro: Stair runs (3 x 30 seconds), standing long
jump x 6,
Core: V ups 3x20, pistons (3x30 seconds), scissors
(3 x30 seconds)
Lift: Deadlifts 3 sets of 10, Bench Press 3x10, cleans 3x10, pullups 3xmax
Running
– 20 minute distance run (relaxed)
Wednesday
Plyro: 3x
10 depth jumps, 3x 10 running man, 3 x10 standing long jump,
Core:
3x30 seconds planks (plank pushups, plank disco)
Lift: High Pulls (2x20), Ropes in Hallways 2x30
(up/down), 2x30 (side-to-side), push press (3x10 work on form), curls (3x21), Cleans
or Kettle Cleans (Warmup, 3x10)
depth
jumps, running man, standing long jump, or standing triple at 6 jumps or less
Running –
One lap and one bleacher circuit for 20 minutes
Friday
Plyro: Platform Jumps (3x10), stair jumps
(side-to-side) 30 seconds
Core: Medtwists 3x10 (high-to-low), (side-to-side)
Lift: 3x 10 Swings, Dips 3x10, push ups 3xmax,
Lunges in Hallway (3x10), curls 3x10(negative)
Running –
20 minute distance run (relaxed)