2014 Cedar Creek Eagle Track Workouts (Distance/Mids) Monday Tuesday Wednesday Thursday Friday Saturday A 3/10/2014 3/11/2014 3/12/2014 3/13/2014 3/14/2014 3/15/2014
Cool Down
1200m, dynamic 800m, dynamic stretching and stretching and drills drills Leg Strengthening - Find a bench and do this routine 3 times: 20 step ups on each leg, 20 Leg strengthening: push ups, 20 step Calf raises and ups, 20 tricep dips. heel drops - 50 5 x 1000m total, Walking @3200m RP, rest Lunges for 50 yard = 400m jog at ~2: total. Rest 30 Recovery, 6 Miles. 1 mile Cool down (Easy), stretch Stretch
2 miles easy pace, Find a hill equivalent to ours, or come to the school for 8-10 Full Hill Sprints w/full recovery (~3-5 minutes) 1 mile Cool down (Easy), stretch
RP = Race Pace
For 1000m @3200m RP, Divide your best 3200m time in minutes by 3.2
For 400m @1600m RP, Divide your best 1600m time in minutes by 4
Warm Up
Workout
800m, dynamic stretching and drills
Rest
Rest/Stretch Rest/Stretch
800m, dynamic stretching and drills
800m, dynamic stretching and drills
Leg strengthening: Find a bench and do this routine 3 times: 20 step ups 10 x 400m on each leg, 20 @1600m RP, rest push ups, 20 step = 400m jog at ~2: ups, 20 tricep dips. 00-2:30, 6 x 100m Rest Recovery, 6 Strides Miles. 1 mile Cool down (Easy), stretch Stretch