Week Four Workouts

Week 4: 1/28-2/2 (WORKOUT HAVE BEEN UPDATED FOR WEDNESDAY-FRIDAY FOR THE 800/400, SPRINTS and HURDLES - MAKE SURE YOU MAKE THE CHANGES)

1600 & 3200

Note: These workouts assume that you have been running at least three 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.

30-35 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.

35 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:

Circuit Workout

(Note that the pattern is a strength move for 45 seconds followed by a cardio/plyo move for 30 seconds)

a)  plié squats            45 sec	a)  pendulum lunges      45 sec	a) side plank right             45 sec
b)  jump rope or            double jump rope     30 sec	b)  pike crunches            30 sec	b) mobiles (standing)       30 sec
c) pushups w/ t-stand 45 sec	c)  scissors (on ground)  45 sec	c) side plank left                45 sec
d)  standing mountain climbers                      30 sec	d)  180’s                           30 sec	d) side-to-side single hops 30 sec
After the 3 sections do a basic cardio move such as running in place or jumping jacks for 1 minute(or you can rest during this time). Repeat the whole circuit 3 times through. Total time = 25:30

Remember this can be as easy or as hard as you want it to be depending on how hard you’re working and how much focus you put into it. The harder the effort and more focus you have, the greater/faster the results. The more intense moves will also increase difficulty. 

Thursday

Warm-up: 5-10 min. Easy running, light dynamic stretching, and 4 drills X 2 each.

30-35 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.

{4 min. Interval pace + 2 min. E pace} X 3. Can cut down to 2-3 min. I pace if just getting in shape.

10 min. E pace]

Stretch/slow drills

400 & 800 meters

Monday

1. Warm-up (2 laps) and stretch

2. 2x600 (all high quality w/ 3 minute rest)

3. 2x400 (all high quality w/ 3 minute rest )

4. Cool down

Tuesday

1. Warm-up (2 miles and stretch

2. Sprint drills (2 sets)

3. 2x200

4. 2x150

5. Cool down

400 & 800 meters

Wednesday

1. Power Clean 4 sets of 10,8,4,4, reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 10,8,4,4, 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. Run to Taco Bell and back (if too cold run inside 20 min)
2. Sprint Drills (2 sets)
3.  Cool down

Friday

1. Hip abductor 4 sets of 10,8,8,4

2. Leg Curls 3 sets of 15,10,8,8

3. Kettle Bell Lunges 3 sets of 15,10,8,8

4. Medicine Ball Toss 3 sets of 20,15,15,5

100 & 200

Monday

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.

Tuesday

1. Warm-up (2 mile) and stretch

2. 4x100 (work on form and driving knees up)

3. 5 sets of 30 cruntches

4. 2 laps cool down

100 & 200

Wednesday

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.

Thursday

1. Warm-up (2 mile) and stretch

2. 6 sets of 30 cruntches

3. Sprint Drills

4. Cool down

Friday

 1. Power Clean 4 sets of 10,8,4,4, reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 10,8,4,4 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.

Monday

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.

Tuesday

1.Warm-up ( 2 laps) and stretch

2. 2x600 w/ the hurdles at 200 marks and run the straight away at 100%

3. 5, 100 hurdles, 5 sets of drills

4. 5 starts over the middle

5. Cool Down

100H & 400H

Wednesday

1.20 min run (if its raining run inside)

2. Sprint drills (2 sets)

3. Cool down

Thursday

1.Warm-up (2 miles) and stretch

2. 3 sets of hurdle drills

3. Cool down

Friday

1.Hip abductor 4 sets of 10,8,8,4

2. Leg Curls 3 sets of 15,10,8,8

3. Kettle Bell Lunges 3 sets of 15,10,8,8

4. Medicine Ball Toss 3 sets of 20,15,15,5

Throwers

Monday

Plyros: Jump Rope (3 x 45 seconds), Platform Jumps (one leg) 3x 6

Core:  Leg raises 3max, situps with weight 3x20

Bench Press (Warmup, 3x (6-8), Squat warmup 3x(6-8), Dips (2x20 or Max), Incline Bench (2x20), Skull crushers 3x10,

Wednesday

Plyros:  20 Minute run

Core:  Toe Touches (3x25), side bend 2x20 each side 

Lift: Cleans or Kettle Cleans (Warmup, 3x(6-8)), Lat pulldowns, Shoulder Presses (3x6-8), Lawnmowers 2x20, Kettle Swing (3x10), Overhead extension (stiff at elbow move shoulders) 3x10), side raises 3x10

Friday

Plyros:  Ladder circuit

Core:  Medtwists 3x10 (high-to-low), (side-to-side)

Lift: Dead lifts 3x10, Bench  (3x8), Kettle Squat (On Platform) (3x8), Power 3x10,  stiff leg deadlifts (2x20), curls 3x10 down rack, leg curls (3x10), toe raises 2x20

Vaulters

Monday

Plyros: Jump Rope (3 x 45 seconds), Platform Jumps (one leg) 3x 6

Bench Press (Warmup, 3x (6-8), Squat warmup 3x(6-8), Dips (2x20 or Max), Incline Bench (2x20), Skull crushers 3x10,

Core:  V ups 3x20, pistons (3x30 seconds), scissors (3 x30 seconds)

Running – 20 minute distance run (relaxed)

Wednesday

Core:  Toe Touches (3x25), side bend 2x20 each side 

Lift: Cleans or Kettle Cleans (Warmup, 3x(6-8)), Pullups (3xmax), Shoulder Presses (3x6-8), Lawnmowers 2x20, Kettle Swing (3x10), Overhead extension (stiff at elbow move shoulders) 3x10),

Plyro: Pole work, walk through plant sequence (l:r:l) and 3-step (r:l:r:l:r:l) 

Running – One lap and one bleacher circuit for 20 minutes

Friday

Core:  Swings in dip machine 3x20

Lift: Dead lifts 3x10, Kettle Squat (On Platform) (3x8), Power 3x10,  stiff leg deadlifts (2x20), curls 3x10 down rack, leg curls (3x10), toe raises 2x20

Plyro:  Platform Jumps (3x10), stair jumps (side-to-side) 30 seconds

Running – 20 minute distance run (relaxed)