Week 2 - Mon Feb 5th - Sunday Feb 11th

Monday Feb 5th::

Full Team Warm Up on the field

Sprints: Form Work, Core Work
8 x 150m on grass , jog 150 m in between

Distance: See board

Throws & Jumps: See Khun A and Khun Thawron

Tuesday Feb 6th::

Full Team Warm Up on the field

Sprints: 300m, 300m, 200m, 200m, 200m, 100m, 100m, 100m - All at 75%
Recovery: Walk the distance you just ran

Distance: see the board

Throws & Jumps: See Khun A and Khun Thawron


Wednesday Feb 7th::

Full Team Warm Up on the field

Sprints:
Form work and core work
40
60 60
40 60 40
40, 40 ,60, 40, 40 All at 85%

Recovery: Walk the distance you just ran

Distance:

Continuous Running - No breaks

1X 1500m (Easy/Medium/Medium/Medium-Hard) -Strive for negative splits

4X400m (Easy/Medium) - Easy on the corners, Medium on the straights

25 minutes of continuous cross country laps. This is an easy run with with medium intervals throughout – run with a watch/stopwatch to track medium pick-ups

Post Run Cool Down:
5X Build-ups
Team Stretch

Throws & Jumps: See Khun A and Khun Thawron


Thrursday Feb 8th::

Full Team Warm Up on the field

Form, Core, Fast twitch work

Sprints: Relay 8 x 200 M tempos
- Get into groups of three, grab a baton and work at 70% tempo

Distance:

Running of the Dice:
In groups of three, roll the die. Your run corresponds to the instructions below. There are two out & back courses marked with cones:
Cross Country
Cross campus
When you reach the last cone, return to the start. No matter which course you run, you must return a little faster than you went out. All 3 runners must stay & finish together

Roll a 1: Run cross-country at a nice, easy pace
Roll a 2: Cross campus course, alternating easy-hard cone to cone
Roll a 3: Choice of course, hold a medium pace out and back
Roll a 4: Cross-Country course, alternate at each cone medium-hard-easy each 100m
Roll a 5: 400 meters on the track, alternate hard-medium-hard-medium each 100meters
Roll a 6: Run cross-country first – easy, but sprint home from the last cone; then run cross-campus medium and sprint home from the last cone

Throws & Jumps: See Khun A and Khun Thawron


Friday Feb 9th ::

Full Team Warm Up on the field

Form, Core, Fast twitch work

Sprints: Face down start / Sprint Pyramid - all at 80 %
1) 3 x 40
2) 3 x 60
3) 3 x 80
4) 3 x 60
5) 3 x 40


Distance:

Speed work out on the track – courtesy of Mr. Medved!


Throws & Jumps: See Khun A and Khun Thawron


Saturday Feb 10th ::

Core work and stretch

Light run 30 min -

Sunday Feb 11th ::

Core work and stretch

Light run 30 min -