Week 3: 1/14-1/18
Updated runner workouts for cold 100 & 200 meters
Thursday 1. Taco Bell Run
Friday 1. Bench Press 3 sets of 15 reps with 1 minute rest. STRETCH BEFORE2. 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.
100H & 400H
Thursday 1.20 minute run and stretch
Friday 1.Hip abductor 4 sets of 10,8,8,4
1. Bench Press 3 sets of 15 reps with 1 minute rest. STRETCH BEFORE
Updated runner workouts for cold 100 & 200 meters
Thursday 1. Taco Bell Run
Friday 1. Bench Press 3 sets of 15 reps with 1 minute rest. STRETCH BEFORE2. 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.
100H & 400H
Thursday 1.20 minute run and stretch
Friday 1.Hip abductor 4 sets of 10,8,8,4
1. Bench Press 3 sets of 15 reps with 1 minute rest. STRETCH BEFORE
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 m-30min. 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:
Circuit Workout
(Note that the pattern is a strength move for 45 seconds followed by a cardio/plyo move for 30 seconds)
Section 1
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Section 2
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Section 3
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a) squats 45 sec
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a) lunges (front or back) 45 sec
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a) squatting side kicks 45 sec
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b) tire run 30 sec
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b) front kicks 30 sec
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b) pushups 30 sec
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c) plank 45 sec
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c) ab pass throughs
(on ground) 45 sec
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c) back kicks 45 sec
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d) high knees 30 sec
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d) football run 30 sec
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d) side-to-side single hops 30 sec
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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
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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.
25-30 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
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
Tuesday
1.Warm-up (2 laps) and stretch
2. Sprint Drills
3. 3 x 200 (all high quality w/ 3 minute rest)
4. 5 x 150 (all high quality w/ 3 minute rest)
5. Cool down
Wednesday
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
Thursday
1.Warm up (2 mile) and stretch
2. Block starts 6 x 50 (100 and 200)
3. Cool down
Friday
1.Warm-up (2 laps) and stretch
2. 3 x 300 (all high quality w/ 3 minute rest)
3. 3 x 100 (all high quality w/ 3 minute rest)
4. Cool down
100H & 400H
Tuesday
1.Warm-up (2 miles) and stretch
2. Sprint drills (2 sets)
3. 5, 100 hurdles, 5 sets of drills
4. 5 starts over the middle
5. Cool down
Wednesday
1.Warm-up (2 laps) and stretch
2. 2 x 400 (hurdles on the curve w/ 3 minute rest)
3. 3 x 200 (no hurdles all high quality w 3/ minute rest)
4. Cool down
Thursday
1.Warm-up (2 miles) and stretch
2. 2 x 600 (no hurdles)
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
Tuesday
Plyros: Jump Rope (3 x 45 seconds), Platform Jumps (one leg) 3x 6
Core: V ups 3x20, pistons (3x30 seconds), scissors (3 x30 seconds)
High Pulls (2x20), Bench Press (Warmup, 3x (10-12)), , 3 x (10-12)), Dips (2x20 or Max), Incline Bench (3x10-12), Tri Extentions (3x20)
Wednesday
Plyros: Ladder circuits (3x10)
Core: Leg raises 3x15 or Max, side bend 2x20 each side
Lift: Squat (Warmup ), curls (3x21), Cleans or Kettle Cleans (Warmup, 3x10), Lat pulldowns, seated Pullups 3x10, Lawnmowers 3x10
Friday
Plyros: 20 minute run
Core: Medtwists 3x10 (high-to-low), (side-to-side)
Lift: Push Presses Warmup (3x8), Kettle Swings (3x10), Dead lifts 3x10, Bench (2x20), Kettle Squat (On Platform) (3x8), Power 3x10
Vaulters
Tuesday
Plyro: Stair runs (3 x 30 seconds), One-legged platform jump 3 x 6,
Core: V ups 3x20, pistons (3x30 seconds), scissors (3 x30 seconds)
Lift: Deadlifts 3 sets of 10, Bench Press 3x10, squats 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), , 2x30 (side-to-side), push press (3x10 work on form), Cleans or Kettle Cleans (Warmup, 3x10), Lawnmowers 3x20
Running – One lap and one bleacher circuit for 20 minutes
Friday
Plyro: Platform Jumps (3x10), stair jumps (side-to-side) 30 seconds
Core: Leg raises 2x15, one-leg 2x15 each leg
Lift: 3x 10 Swings, Dips 3x10, push ups 3xmax, Lunges in Hallway (3x10), curls 3x10(negative), curls (3x21)
Running – 20 minute distance run (relaxed)
