Training for the Week

Here is training for the week as it stands right now, always room for change! Let's keep focused and keep working hard. The season actually begins shortly.

Monday	12/20/2010	Sprints/Hurdles/Jumps- Drills w/strides after each.15 minutes on track. 300 200 100 50 50 100 200 300 all @ 95+% effort level.6x50m out of blocks. 10 minute cooldown.	Mid Distance/Distance- Easy distance 5 miles 12x10 second hill sprints.4x100m strides	Throws- w/Hough Alumin
Tuesday	12/21/2010	Sprints/Hurdles/Jumps- Drills w/strides after each.15 minutes on track. Group 1-Run to hill. 12x30 second hill sprints with jog down recovery. 6x50m fast out of blocks. Group 2-3 300 200 100 200 300 with 200m jog recovery. 6x 50m accelerators.5 min cool down	Mid Distance/Distance- 15 Minute warmup/strides.16x200m increasingly faster. 10 min cooldown.	Throws-
Wednesday	12/22/2010	Sprints/Hurdles/Jumps- Easy run followed by accelerators and block starts. Jumpers jump	Mid Distance/Distance- Easy 3-6 miles followed by 4x50m strides	Throws- With Oleary
Thursday	12/23/2010	Sprints/Hurdles/Jumps- Drills w/stride after each. 15 minute warmup strides. 6x200m with 200m recovery. 6x100m with 100m recovery 6x50m with 50m recovery. Block starts practice. 10 min cooldown.	Mid Distance/Distance- 15 Minute warmup/strides. 4x5 minutes @ threshold pace with 75 second recovery. 6x200m fast	Throws-
Friday	12/24/2010	Sprints/Hurdles/Jumps- Drills w/stride after each. 15 minute warmup strides. 12x30 second steep hill sprints jog back recovery. 10 min cooldown.	Mid Distance/Distance- Long Run 7-8 miles	Throws-
Saturday	12/25/2010	Merry Christmas	Merry Christmas	Merry Christmas
Sunday	12/26/2010	Sprints/Hurdles/Jumps- Easy 30 minute run followed by 6x50m accelerators	Mid Distance/Distance- Easy 5-6 miles followed by 6x50m strides	Throws- Easy 25 minute run. Core and strength work