This workout . Workouts can be adjusted upon your ability. 0000008037 00000 n << << 70 0 obj <> endobj 79 0 obj <>/Filter/FlateDecode/ID[<3F529249C2D85727D09493464D523D55><044E4E9D3234406487D01EE3CA798AEE>]/Index[70 17]/Info 69 0 R/Length 63/Prev 111568/Root 71 0 R/Size 87/Type/XRef/W[1 2 1]>>stream /Title font-family: SQMarket-Medium; }); /Names 0000005874 00000 n Step up upon request_________________________________________________________________________________Day 3- Warm up- 1 mileworkout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard, Cool down-1 mileStretch and core same as previous_________________________________________________________________________________Day 4- Warm up- 1 mileWorkout-1 mile on track, 3 minute break, 800,3 minute break, 1 lap of stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5 minute breakCool Down- 1 mileStrecth and core same as previous_________________________________________________________________________________Day 5- warm up- 1 mileworkout- 3.5 miles mediumCool down- 1 mileStretch and cored same as previous_________________________________________________________________________________Day 6- INTERVAL WORKOUTWarm up- 2 laps extra easyWorkout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15Cool down-2 lapsStrecth 15 minutes extra for day offcore same as day 1_________________________________________________________________________________Day 7- RECOVERY DAY, @font-face { Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk /Length Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); Women's Middle and Long Distance Track Coach at Cherry Creek HS. >> Then do a short, short workout. 0000002973 00000 n The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. hb```"^f ,` gd88c!C0;S52F3&U[1@L 2// k)UbIIca.u"PD@ 3"'eY(";::bP1 ;nPJu0): 2 x(d:2,?TL+b2,iT1 X, U endstream endobj 71 0 obj <> endobj 72 0 obj <>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Type/Page>> endobj 73 0 obj <>stream '4! 0000024934 00000 n "With the increase from rep to rep here, bump it up only about .2 to .3 each time. R Then play a game. By varying those stresses, you're not relying on the same muscle groups at all times. << 0 . 6 ?#zg9ans#u}I5m9z.i&HL@wl] The same is true for a track workout as opposed to a fartlek over rolling terrain. > -1) { See information about Hips circuit below for some good stretches. //