Week Two Workouts

Week 2: 1/14-1/18

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.

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	Section 2	Section 3
a)  squats             45 sec	a)  lunges (front or back)  45 sec	a) squatting side kicks        45 sec
b)  tire run           30 sec	b)  front kicks                  30 sec	b) pushups                           30 sec
c)  plank               45 sec	c)   ab pass throughs (on ground)                     45 sec	c) back kicks                         45 sec
d)  high knees     30 sec	d)  football run               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.

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 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

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. Warm-up (2 miles) and stretch
2. Sprint Drills (2 sets)
3.  4 x 350 (working on your form)

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.

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

Wednesday

1. Warm-up (2 laps) and stretch

2. 3x300

3. 4x200

4. 2x150

Thursday

1. Warm-up (2 miles) and stretch

2. Sprint Drills (2 sets of each)

3. 5 sets of block starts (100 and 200) 60 yards

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.

HURDLES

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

Wednesday

1.Warm-up (2 miles) and  stretches

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)

Thursday

1. 2x800 w/the hurdles at the straight away (full recovery)

2. 3 sets of drills (3 hurdles)

3. 4 starts at full speed over the hurdles…stay on toes at all times

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.

Throwers

Monday

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)), Squat (Warmup, 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: Ropes in Hallways 2x30 (up/down), 2x30 (side-to-side), push press (3x10 work on form), curls (3x21), Cleans or Kettle Cleans (Warmup, 3x10), side raises (2x20), seated Pullups 3x10

Friday

Plyros:  20 minute run

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

Lift:  Lat Pulldown (3x10), Dead lifts 3x10, leg curls (2x20), bench Press (3x8), Kettle Squat (On Platform) (3x8), Power 3x10

Vaulters

Monday

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), Ropes in Hallways 2x30 (up/down), 2x30 (side-to-side), push press (3x10 work on form),  Cleans or Kettle Cleans (Warmup, 3x10)

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 leg8

Lift:  3x 10 Swings, Dips 3x10, push ups 3xmax, Lunges in Hallway (3x10), curls 3x10(negative), curls (3x21)

Running – 20 minute distance run (relaxed)