Sprinter Jumper Winter Break

Here is an outline for winter break. Do the best you can to get out to workout. The weather may be colder or you can substitute a gym or indoor routine. Be adaptive and don't let more than 1 or 2 days go by without training. YOU have to make the time. Find a workout partner or set a time to workout

Here is the outline for December 24th- Jan 7th. You can vary the days, but you the idea. We may try to have a couple of track days if the weather is good after Christmas.

Examples only

Week 1 Day 1: 5-7 x Hills of 20-30 secs. Longer with slight grade. Run at 80-85%
Week 2: Cut the hills down to 3-4 shorter and faster. Good form and 3-4 min recovery
Also add General Strength Circuit or Weights. You can create your own. Video on this blog too

Week 1 Day 2:  6-8 x 200m faster than tempo. 72% Take your PR x 1.28...or 24 x 1.28 = 30-31
Week 2 Do the same

Week 1 Day 3:  10 x 30 m curve starts....drive out phase then float for 30 meters. 3-4 min rest
Week 2 Do the same 5-6 on the straightaway

Week 1 Day 4:  6 x 300 at 80% Dont skip out on this one
take your 200 PR x 2.2. then divide by 4 and then multiply by 3.....Then multiply x 1.2
so.....if you are a 24' 200 runner.....Then run your 300's in 48 seconds
a 27 sec 200 runner = 54 secs
Week 2 do the same but only 3-4...and just a little faster

Day 5: Long Warmup then 5 - 8 x 100's at 70% (1.3)
Add your GSM LM or Mrytle to every workout if you can. Mix these up and don't just do the easy ones. These are examples. Send a text to get together. Look for days when you can really train. If the weather is poor, try Parker Fieldhouse, etc...Core circuits or stationary bike can be substituted

Have Fun....Enjoy your break! Come back ready to train-- phase 2.