Let's do some runnin

"">

As we are getting close to the series, the meat of the track workout comes out! 

The previous weeks have been more about getting your body used to running for awhile. 

The rest will be more about getting used to running fast in short bursts.

If you haven't started doing these workouts yet, you should at least do them from now on.



Running:

Up and down a ladder- pace=striding, about 80-85%

Fullout sprints on the last sets.

50 x 3 ~ 6 sec; walk quickly back and go on return

100 x 3 ~ 15 sec;                       "

150 x 3 low 20s; 1:15 rest

200 x 1 low 30s; 1:45 rest

300 x 1 low 50s; 2:30 rest

200 x 1 low 30s; 1:45 rest

150 x 3 (same as above)

100 x 3             "

50 x 3               "

Plyo’s:

Plyo's (remember, explosive!):

Distance = 20m (2 sets of each)

1. Bounds for distance

2. Bounds for height

3. Cherry Pickers

4. Right leg hop

5. Left leg hop

6. Standing broad jump

7. Skaters

8. Alternate hopping on each foot (hop-hop left-leg, hop-hop right leg)

9. Finish with 3 20-yard sprints

I could do it this evening if anyone else wants to meet up.

Sue