TYPES OF WORKOUTS AND PROGRESSIONS USE IN CONJUNCTION WITH WORKOUT CALENDAR

Starting July 10th

Hills  Run hills 60% effort  200M to 300M in length

Week

1. 6x Cumberland ½ way (near track); Walk Back Rest
2. Repeat week 1

3. 3x Cumberland whole way ;WBR

4. 4x  Summit Ave whole way (near Coolidge Corner starting near Beacon Street) WBR

5. 6x back hill at Lars. Start near Park School street corner run up hill to top (about 200 meters) WBR

6. 8x high school hill WBR
7. Repeat week 5

8. 5x Cumberland WBR

 Flat runs 50%-60% effort with indicated rest periods.  If rest is not enough time to recover drop effort of runs

Week

1. 8x200M/ 200M walk (3 minutes)

2. 5x300M/ 3 minutes walk
3. Repeat previous week

4. 3x500M/ 4 minutes walk

5.  In & outs; OUT 200M x8  First 200M 60% IN second 200M jog recovery 90 -100 seconds

6. 4x400M 3 minute walk

7. 1x600M 3 minutes, 1x400M 3 minutes, 2x300 3 minutes
8. Repeat week 5

Conditioning

Week

1. Circuit exercise 2X(10 exercises) 30 repetitions of each exercise with 100m stride between ;5 minutes between sets
2. Repeat previous week

3. Coach A’s Core circuit

4. Circuit exercise 2X(10 exercises) 100m stride between exercises 400m run between sets, 5 min rest 400m run at end.
5. Repeat previous week

6. stride 200m 30 push ups x 8

7. Circuit exercise 3X(10 exercises) 400m after each set 5 minutes between sets

8. Repeat previous weeks circuit 

Active Recovery Workout

-Warm up

-Stretch

-Actives

-20 minute jog

-20 minutes of 100M strides with walk back

-Warm down

-Stretch

Circuit exercises 
Each Exercise should done for 30 sec with a 100m stride between exercises.

Jumping jacks

wind mills

toe touches

cheerleaders

mountain climbers

push ups

crunches

burpees

side to side jumps over line

step ups

squats

lunges (front, back, side)

squat thrusts

Actives

A Skips

B Skips

C Skips

High Knees

Running High Knees

High Skips

Straight Legs

Quick Skips

Kairoke