Track Workout for Spring Break


Monday
  • Warm-up with light jogging
  • Stretch the major muscle groups
  • Do 8 Accelerations.
    (Alternate between your top speed and 75% speed over a period of 2 minutes).
  • 20 sit-ups – 20 push-ups – 20 jumping jacks
  • Stretch

Tuesday
  • Warm-up with light Jogging
  • Stretch the major muscle groups
  • Go on a continuous run for 20 minutes @ a steady pace
  • Cool down with a 5 minute walk
  • 20 sit-ups – 20 push-ups – 20 jumping jacks
  • Stretch


Wednesday
  • Warm-up with light jogging
  • stretch the major muscle groups
  • 4—100 meter sprints
  • 2—200 meter sprints
  • 1—400 meter sprint
  • Cool down with a 5 minute walk
  • 20 sit-ups – 20 push-ups – 20 jumping jacks
  • Stretch

Thursday
  • Warm-up with light jogging
  • Stretch the major muscle groups
  • Go on a continuous run for 30 minutes @ a steady pace
    Cool down with a 5 minute walk
  • 20 sit-ups – 20 push-ups – 20 jumping jacks
  • Stretch




Friday
  • Warm-up with light Jogging
  • Stretch the major muscle groups
  • Interval Run – jog 2 minutes – sprint 45 seconds (repeat 7 times)
  • Cool down with a 5 minute walk
  • 20 sit-ups – 20 push-ups – 20 jumping jacks
  • Stretch

Saturday
  • Warm-up with light Jogging
  • Stretch the major muscle groups
  • 50 Lunges – 50 squats
  • Butt-Kicks – run in place for 1 minute intervals – repeat 10 times (remember to swing your arms)
  • High knees—run in place for 1 minute intervals—repeat 10 times
  • 20 situps—20 push-ups—20 jumping jacks
  • stretch