Sprinters Workout
Monday
10 x 100 with a 3 minute rest (Fast)(off season class)
7 x 100 with a 4 minute rest (Those not in Off season class)

Tuesday
Core Work

Wednesday
Pyramid
100 150 200 250 300 250 200 150 100 (off season class)
7 x 100 with a 4 minute rest (Those not in Off season class)

Thursday
Drills (high knees, carioka, butt kicks, A skip, B skip, lunges) X 3

Friday
4 X 300 with a 5 min. rest (80 to 90%)(off season class)
7 x 100 with a 4 minute rest (Those not in Off season class)

These workouts are to be done for the week of 12/19 and 12/26. We will meet at school at 3 pm for the week of 1/2/12 on M,W,F.

Distance Runners, here you go. Here is your workouts for week 1.
Winter break workouts

Week 1:
Warm up and drills before every practice.

Monday: boys: down platt to highlander, to darnoch to VC to school. Girls highlander backwards.

Wednesday: boys: down platt to west hills hospital and back. Girls down platt to woodlake and back.

Thursday: run up to ahmanson trails. Boys will run to the 2nd trash can. girls to the 1st trash can.

Tuesday and Friday: 30 minutes or 4 miles easy on your own.

Week 2 Workouts for the distance team.

Monday: Girls highlander backwards. Platt to highlander to darnoch to valley circle.

Wednesday: fenwood hill repeats. Boys 6, girls 4. fast pace.

Friday: no warm up, run to lazy jay park. Tempo loop around the park. Boys do 6 girls do 4. run back to school.

Tuesday and Thursday 30 minutes or 4 miles on your own.

Distances workouts for Week 3

Tuesday: group 1: bell canyon to overland up the hill and loop around to valley circle back to school. Group 2: bell canyon to overland and back.

Wednesday: valley circle to vanowen to woodlake to burbank

Thursday: Boys 8x400 at 1:20 pace with 1 min rest. Girls 6x400 under 1:35 pace with 1 min rest. Extended cool down