If practice is cancelled, but it is still safe to run outside, here’s the plan. Please only complete if it’s safe
to run!! If it’s not safe to run see the circuit workout below and complete it at home, or go to the gym
and complete a run on the treadmill.
For 1600/3200 runners:
Original plan on the track:
warm up like usual, complete 6 striders/accelerations
8-10 x 400 @ 1600 pace (rest 60-90 seconds)
halfway through, take a longer rest break (i.e. If you’re doing 8, after 4 400s walk 400meters or
take a 5 min rest)
cool down- campus loop or 10 minutes, static stretches
Plan if you can’t get to a track, but you can still run:
warm up – run for 10 minutes, complete line drills, do 6 striders/accelerations
workout – (try and find an area where you don’t have to cross a street for the 90 seconds) run at
85-90% effort (approximate mile pace) for 80-90 seconds x 8-10 times (rest 60-90 seconds,
halfway through you can take a longer rest)
cool down- 10 minutes, static stretches
For 800/1000 runners:
Original plan on the track:
warm up like usual, complete 6 striders/accelerations
2 x aerobic 200s (not timed, just pick up leg speed a bit)
workout 1 x 200 at 800 pace rest 90 seconds
1 x 400 at 800 pace rest 3 minutes
2 x 200 at 800 pace rest 90 seconds
Starting with the fast 1 x 200 is 1 set, varsity will complete two sets, with a 10 minute rest in
between, my beginner and middle experience group will do 1 x 200, 1 x 300, 1 x 200 for their 2nd
set
cool down- campus loop or 15 minutes, static stretches
Plan if you can’t get to a track, but you can still run:
warm up – run for 10 minutes, complete line drills, do 6 striders/accelerations
workout – find a spot you can run for 40 seconds without having to cross a street - run at 9095%% (approximately 800 pace) for 35-40 seconds x 10 (rest is 90 seconds, halfway through
after 5 times rest for 5-8 minutes, then complete the other 5)
cool down- 15 minute run, static stretches
Circuit workout to complete it it’s not safe to run outside and you don’t have access to a treadmill.
In between each category complete a cardio exercise for 3-5 minutes. Examples – jump rope, jumping jacks,
burpees, mountain climbers, etc.
Abs
Complete each exercise for 90 seconds, take 30 seconds rest between each exercise
1.
2.
Crunches/ sit ups
Lower leg raises or scissors
3.
4.
5.
Metronome (knees bent or straight)
Regular planks (45 seconds) then super mans (45 seconds)
Side plank (45 sec / side)
Strength 1
Complete each exercise for 90 seconds, take 30 seconds rest between each exercise
1.
Wall squat
2.
3.
4.
Push ups
Lunges, alternate legs
Push ups with side plank
5.
Donkey kicks and fire hydrants
Strength 2
Complete each exercise for 90 seconds, take 30 seconds rest between each exercise
1.
2.
3.
4.
5.
tricep dips
bridge
inch worms w/ push up
single leg squats
ab exercise of your choice