Summit Academy School Track & Field Team

Spring Break Workouts

YOUR COMPETITION IS WORKING HARD – ARE YOU????

 Quality workouts: Add in standard warm up and cool down.
 Core/Strength Work: Add in 3-4 days per week.
 Log your workouts and hashtag #SAHSTF your workouts.

Day Jumps/Sprints Distance

Friday Easy 45 minute run Easy 60 minute run
Saturday 10 x Fly 40ms. 15 minute jog.
(20 meter build up, 40 meters fast, 20 meter 15 minute up tempo run.
decelerate) 40 minute easy run.
Sunday Day off, No Running Day off, No Running
Monday:  2 x 400 meters (@ 70%). 4 sets of the following
 5 minutes rest.  12 x 400 meters @ 1600m pace.
 10 x 60 meters (3 @ 75%, 3 @ 80%, 4 @ 90%).  Easy 200 meters jog between sets.
 3 minutes between each 60 meters.
 5 minutes in between each set (3, 3, then 4).
Tuesday: 20 minute run, circuit. 60 minute run, circuit.
8 x 20m explosive starts, full recovery.
Wednesday: Easy 30 minute run. Easy 60 minute run.
Thursday: Time Trial Time Trial
 1 x 100m.  1 x 800m.
 20 minute recovery.  20 minute recovery.
 1x200m.  1x400m.
Friday: Easy 20 minute run. Easy 60 minute run.
Saturday: 10 x Hills. 10 x Hills.
2 ez, 2 medium, 3 hard, 1 ez, 2 hard. 2 ez, 2 medium, 3 hard, 1 ez, 2 hard.
Sunday Day off, No Running Day off, No Running