Bloomfield Hills - Track & Field
2016 Spring Break Workouts
Middle Distance / Distance Runner’s
Always: ½ - 1 mile Warm-up / Tempo Warm-up / Workout / ½ - 1 mile Cool-down / Stretch
Stretch Everyday!!!
Do: Push-ups and Sit-ups, Everyday!!!
Read:
If you can’t get to a track, then run on the roads or a beach!!!
Run for time: 5:00 minute Mile
6:00 minute Mile
200m @ :37.5 sec.
200m @ :45 sec.
400m @ 1:15 min.
400m @ 1:30 min.
800m @ 2:30 min.
800m @ 3:00 min.
1000m @ 3:07 min.
1000m @ 3:45 min.
7:00 minute Mile
200m @ :52.5 sec.
400m @ 1:45 min.
800m @ 3:30 min.
1000m @ 4:22 min.
1. Get your workout in during the morning, then you have the rest of the day to do whatever you want!
2. Try to workout with someone, it’s easier!
- Be Committed - “WINNERS MAKE COMMITMENTS, LOSERS MAKE PROMISES”
You are responsible for your own actions, which directly affects the team!!!
This team will be as good as each individual wants it to be!!!
Be in shape when you return!!!
“IF NOT YOU, WHO? IF NOT NOW, WHEN?”
“KEEP YOUR EYE’S ON THE PRIZE”
“DARE TO BE GREAT”
**NOTE: There will be practices at Bloomfield Hills H.S. (9:00 a.m. - 11:00 a.m.) during spring break.**
Day Date
Workout (D)= Distance Runner’s / (MD)= Middle Distance Runner’s
Wed. March 30: (MD/D) 4/6 mile distance run, core work and running form drills over mini (12”) hurdles.
Thu. March 31: (MD/D) 800m jog / 1x 800m (100m jog) / 12x 200m (100m jog) / 1x 800m / 800m jog / stretch.
Fri. April 01: Spring Break Begins: (MD/D) 4-6 mile distance run, core work & hurdle walk-over/rhythm drills.
Sat. April 02: (MD/D) 5-7 mile distance run and add 6 x 1 minute hill repeats within the run.
Sun. April 03: (D/MD) Day Off or Cross-train!!!
Mon. April 04: (MD/D) Fartlek Run (42 minutes): 1x 6 minutes fast, 3 minutes easy, 4 minutes fast, 2 minutes
easy, 2 minutes fast, 1 minute easy, 6 minutes fast, 3 minutes easy, 4 minutes fast, 2 minutes
easy, 2 minutes fast, 1 minute easy, 6 minutes fast.
Tue. April 05: (MD/D) 4-6 mile distance run, core work and hurdle walk-over/rhythm drills.
Wed. April 06: (MD/D) 3-8x 1000m (3 minute rest) / 8x 200m (1 minute rest).
Thu. April 07: (MD/D) 4-6 mile distance run, core work and running form drills over mini (12”) hurdles.
Fri. April 08: (MD/D) 8-12x 400m (1-1:30 minute rest).
Sat. April 09: (MD/D) 5-7/7-9 Mile Distance run & 8 x 100m build-ups.
Sun. April 10: (MD/D) Day Off or Cross-train!!!
Mon. April 11: Spring Break Ends: Practice @ Bloomfield Hills High School, 2:45 p.m.! Be Ready!!!
Boys Head Coach: Joe Alfano (C#) 1-248-302-2866 / e-mail: [email protected]
Girls Head Coach: Nick Stration (C#) 1-248-722-9994 / e-mail: [email protected]
Bloomfield Hills - Track & Field
2016 Spring Break Workouts
Sprinters / Hurdler’s / Thrower’s
Always: ½ mile Warm-up / Tempo Warm-up Workout / ½ mile Cool-down / Stretch
Stretch Everyday!!!
Do: Push-ups and Sit-ups, Everyday!!!
Read:
If you can’t get to a track, then run on the roads or a beach!!!
Run for time: 1 x 200m = 28-30 seconds
1 x 300m = 43-48 seconds
1 x 400m = 55-60 seconds
1. Get your workout in during the morning, then you have the rest of the day to do whatever you want!
2. Try to workout with someone, it’s easier!
Hurdler’s: Warm-up everyday with Hurdle drills:
(1.) 7-10 x Lead Leg
(2.) 7-10 x Trail Leg
(3.) 5-7 Full run thru’s
Thrower’s: Work on form follow thru’s everyday.
Get in the weight room every other day! (50-75 Form Throws)
- Be Committed - “WINNERS MAKE COMMITMENTS, LOSERS MAKE PROMISES”
You are responsible for your own actions, which directly affects the team!!!
This team will be as good as each individual wants it to be!!!
Be in shape when you return!!!
“IF NOT YOU, WHO? IF NOT NOW, WHEN?”
“KEEP YOUR EYE’S ON THE PRIZE”
“DARE TO BE GREAT”
**NOTE: There will be practices at Bloomfield Hills H.S. (9:00 a.m. - 11:00 a.m.) during spring break.**
Day
Wed.
Thu.
Fri.
Sat.
Sun.
Date
Workout
March 30: 10 Minute Run; 8 x 100m Fly's Grass
March 31: 4 x 200m with 100m walk; 10 Hill Sprints
April 01: Spring Break Begins: 2 x 450m; 2 x 250m; 2 x 150m
April 02: 2 Mile Distance Run.
April 03: Day Off or Cross-train!!!
Mon. April 04: 3 x 300m Event Runs; 10 Hill Sprints
Tue. April 05: 10 x 100m Sprints with 100m walk; 10 Hill Sprints
Wed. April 06: 10 Minute Run; 5 x 100m Fly's Grass
Thu. April 07: 6 x 300m Sprints with 200m Walk; 10 Hill Sprints
Fri. April 08: 5 x 200m Sprints; 10 x 100 m Strides Grass
Sat. April 09: 2 Mile Distance Run.
Sun. April 10: Day Off or Cross-train!!!
Mon. April 11: Spring Break Ends: Practice @ Bloomfield Hills High School, 2:45 p.m.! Be Ready!!!
Boys Head Coach: Joe Alfano (C#) 1-248-302-2866 / e-mail: [email protected]
Girls Head Coach: Nick Stration (C#) 1-248-722-9994 / e-mail: [email protected]