send Coach Mangan an email with the address you want on the list. Please make sure athletes name is in the title line.

***Do core work every other day. Push ups get in 50 every other day. For Varsity kids that are lifting and have access to a weightroom, get in there. 

Wednesday: Warm up then 6 times 30 seconds at 75% effort with 60 seconds rest.  4 minutes rest and then 6 times 30 seconds at 85% effort with 60 seconds rest. 4 minutes rest then 4 times 30 seconds at 85% effort with 60 seconds rest. 5 minute cool down jog and then dynamics. 

Thursday: Enjoy the holiday and get in a full warm up with drills and stretching. 

Friday: Warm up that includes a set of continuous drills. then 4 times 60 seconds at 75% effort with 90 seconds rest. 4 minutes recovery and repeat. 5 Minute Cool down and then dynamics

Saturday: Off

Sunday: Full warm up that includes continuous drills. 10 minute run followed by dynamics. 

Monday: Back at it at LB. We have a meet later in the week. 

Reminder: Monday and Wednesday Morning there is hurdler and high jump practice 615am -740am. Must be there if you want to compete on the weekend. 

Core/Abs daily. If you have access to weightroom and have a plan already, continue. Otherwise we restart next Monday.

Wednesday - do on grass if you have the option. Warm up first. The intervals are 2 minutes, 1 minute, 30 seconds, 30 seconds, 1 minute and 2 minutes. Rest is the amount of time of the hard interval just run. there is a 5 minute break after the first time through and then repeat the whole process. Paces are as follows: 2 minute piece faster than a distance run but not killer. 1 minute piece is the best pace you can maintain the whole way without slowing down. the 30 second pieces are fast but not an all out sprint.  At the conclusion 10 minute cool down and dynamics. 

Thursday: Recovery run. Sprint side 25 minutes. Distance side 45 minutes. Strides at end and stretch.

Friday:   Warm up and then 6x 45 seconds at 80% with 2 minute recovery. 5 minute rest before 2nd set. Cool down, dynamics and stretch. 

Saturday/Sunday  One day 25 minutes easy, one day 35 easy. Strides both days.

Core/Abs Daily. 

Wednesday - 10 minute warm up and then got right into 20 minutes at the best pace you can maintain for the whole time. 5 minutes cool down and stretch.

Thursday - 30 minute easy and strides

Friday -  10 warm up. Then 12 times one minute hard, 1 minute easy (preferably on grass or trail) and then cool down.

Saturday/Sunday  Take one off and go 40 minutes easy with strides on the other.

Check under files for the track packet!