What I have slated for any / all to join in on, whether as written, or to share the track as the larger Finger Lakes Runners Club Community. Most of the IHS kids will practice outside after school vs Barton at night on Monday.
Monday:
Sprinters: ½ mile W/U, 10 x 20m hurdle pushes on north end track, 5 x resistance band form flys, Workout: 6 x progressive 200’s @ 80% and focused on form. 2 - 3 mi recoveries.
600 / 1000 Focus: 1’ish mile warmup (can be outside) into 5 x 2 minutes progressive up-tempo w/ 2 minute easy jog recoveries - this is a continuous run format, don’t worry about your pace on the watch, just go after a progressive and smooth field, 1’ish mile easy jog cooldown.
1500/1600 & 3000/3200 Focus: 2’ish miles easy warmup (could be outside) into 5 x 3 minutes progressive up-tempo (don’t worry about pace on the watch, go for a progressive smooth feel) w/ 2 minute recoveries (this is continuous) w/ 2’ish miles easy jog (also can be outside).
Wednesday:
Sprinters:
Extended warm up including hurdle mobility and ending w/ 5 hurdle pushes on inner gray area of track thinking about front-end mechanics and form.
6 - 8 x 60m sprints and including out of the blocks w/ full recovery (~ 6 minutes?)
600 / 1000 Focus:
1.5 mile easy jog followed by a few strides. Workout: 3 x (3 x 200: w/ 1st Set @ Rep Pace w/ 1m recoveries. 2nd Set @ Fast Rep Pace w/ 90s recovery, 3rd set @ TRP w/ 2 minute recoveries) w/ 5 minutes recovery between sets. Close with 2 x 200 meters @ best w/ 5 minute recovery before and between and using fly-in format. Find your targets here. 1.5 miles easy jog. Core
1500/1600 & 3000/3200 Focus:
2 miles easy jog followed by a few strides. Workout: Mile @ Threshold, 1200 @ Interval, 800 @ Rep, 800 @ Interval, 400 @ Rep, all with 2 minutes recovery. 2 x 200 meters @ best w/ 5 minute recovery before and between and using fly-in format. Find your targets here.