Christmas Break Workouts

Sprinters/Hurdlers/Jumpers:
(Sprint Drills Daily)
Mon, Dec 22 – Meet @ School – 9:00 am; 6 times over 3 hurdles, sprinters - 250, 200, 100 rest and repeat
Jumpers meet in Aux Gym @ 8:00 am
Tues, Dec 23 – 8 x 20 sec Hills
Wed, Dec 24 – 1 Mile run; drills
Thurs, Dec 25 –Day off – Happy Holidays
Fri, Dec 26 – warm up, 1 mile stadium + 3 x 200 meters
Sat, Dec 27 – 6 laps breakdown or 12 x 20 seconds hard/40 seconds easy on the roads.
Mon, Dec 29 – Meet @ School – 9:00 am; 12 x 100m with 100m walk recovery, weights
Jumpers Meet in Aux Gym @ 8:00 am
Tues, Dec 30 – Meet @ School – 8:00 am hurdlers @ Olympic Oval; sprinters 200 plus stairs (3 times take
full recovery then do 3 more – boys 28-32 pace, girls 30-34 pace)
Wed, Dec 31 - 1 mile run + strength circuit
Thurs, Jan 1 - 8-10x25 sec hills
Fri, Jan 2 – Hurdle/Jump Clinic @ USU or 1 Mile run; drills
Sat, Jan 3 – Sprint Clinic @ USU or 5x200 (30-35 sec)

Distance:
Mon, Dec 22 – Meet @ School – 8:00am; Intervals TBA
Tues, Dec 23 – 40 minute run
Wed, Dec 24 – 50 minute run
Thurs, Dec 25 – 30 minute run (Merry Christmas!!!)
Fri, Dec 26 – 8-10 x 400 on a hill (similar to Nicholls) or 5-7 mile Training Run (with Fartlek)
Sat, Dec 27 – 6-10 mile Training Run
Mon, Dec 29 – Meet @ School – 8:00am; 5-7 mile Training Run
Tues, Dec 30 – Meet @ School – 8:00am; Intervals @ Olympic Oval (will need drivers)
Wed, Dec 31 – 30 minute training run
Thurs, Jan 1 – 50 minute training run
Fri, Jan 2 – 40 minute training run
Sat, Jan 3 – Meet @ School – 8:00 am – Intervals TBA


Throwers :
Mon, Dec 22 – Meet @ School – 9:00am – Throwing Clinic with Robbie Allred
Tues, Dec 23 – Drills/Core Work – practice what Robbie teaches you.
Wed, Dec 24 – Weights
Thurs, Dec 25 – Day off
Fri, Dec 26 – Weights
Sat, Dec 27 – Drills/Core Work – practice what Robbie teaches you.
Mon, Dec 29 – Meet @ School – 9:00am – Throwing Clinic with Robbie Allred
Tues, Dec 30 – Meet @ School @ 9:00am – Drills, Weights
Wed, Dec 31 – 1 mile run, core work or med ball work
Thurs, Jan 1 – Drills/Footwork/Weights
Fri, Jan 2 – 1 mile run, core work or med ball work
Sat, Jan 3 – Throwing Clinic @ USU or Weights