Westmoore Junior High Track Schedule
Spring Break 2016
Distance Runners
I.
Saturday, March 12
A. Drills and stretches
B. 30 minutes of moderate running (at a challenging—but not exhausting—pace)
1. 25 minutes for 8th-grade girls and 7th-grade boys
2. 20 minutes for 7th-grade girls
C. 10 x 100 meter buildups
D. Stretch: hamstrings, cavs, quads, IT band, hips, etc.
E. Consume some carbohydrates and protein within 15 minutes of your workout (A glass of chocolate milk is
great for this.) Drink lots of water throughout the day. Continue this routine of water, carbs, and protein
after each workout throughout the rest of the season.
II.
Sunday, March 13
A. Day off from running
B. Perform at least 5 reps of 10 pushups (at least 50 total; slow with good form)
C. Perform at least 5 reps of 20 situps (at least 100 total; quick with good form)
D. Complete at least 5 reps of 5 lunges (at least 25 total; slow with good form)
III.
Monday, March 14
A. Drills and stretches
B. ½ mile warm up
C. Interval Workout
1. If you can get to a 400-meter track:
a. Run a 1600 meter (1 mile/4 laps) – aim to be faster than the time you had on the last time trial –
quickly walk a lap.
b. Run an 800 meter (1/2 mile/2 laps) – about five to ten seconds faster than your mile pace – quickly
walk a lap.
c. Run 2 x 400 meters (1/4 mile/1 lap each) – aim to be about two to five seconds faster than mile
pace.
d. ½ mile cool down
2. If you cannot get to a track:
a. Go out on a safe trail or road and run the same workout as featured above. Estimate the distance
by running the approximate time that it would take to complete each of the distances listed above.
IV.
Tuesday, March 15
A. Same running workout as Saturday, March 12
B. Same strength-training workout as Sunday, March 13
V.
Wednesday, March 16
A. Drills and stretches
B. Find a track, and run ½ mile warm up
C. Your workout will be 8 laps of running:
1. Run the first half of each lap (200 meters) at almost a full sprint.
2. Jog the second half of each lap.
3. ½ mile cool down
D. If you cannot get to a track. Find a safe trail or road and complete the aforementioned workout by running
for 15 minutes. During the 15 minutes, run hard (almost a sprint) for thirty seconds, and then jog for a
minute. Do this until you have completed the 15 minutes.
VI.
Thursday, March 17
A. Rest from running
B. Complete the same strength-training workout as on Sunday and Tuesday.
VII.
Friday, March 18
A. Drills and stretches
B. ½ mile warm up
C. Ladder workout (all done at a pace slightly faster than the pace you ran on your mile time trial):
1. 400m (1 lap)
2. 800m (2 laps)
3. 1200m (3 laps)
4. 1600m (4 laps)
5. 1200m (3 laps)
6. 800m (2 laps)
7. 400m (1 lap)
D. ½ mile cool down
VIII.
Saturday, March 19
A. Same workout as last Saturday
IX.
Sunday, March 20
A. Rest from running
B. Same strength-training workout as last Sunday
Things to remember:
1. Stretch before and after each workout and throughout the evening.
2. Drink plenty of water, but space it out throughout the day. Take sips throughout the day. Don’t try to gulp
down a lot of water at one time and think that will serve as your necessary hydration.
3. Try to consume some carbohydrates and protein within 15-20 minutes after a workout (chocolate milk).
4. Remember quick feet will result in faster times. Your drills will help with this.
5. If you’re on vacation and spending a lot of time in the car, still try to get in a run later, maybe on a treadmill. If
you absolutely cannot run, then swim, bike, do pushups and situps—anything. Don’t just sit around. After
spring break ends, we will be able to tell who worked out and who didn’t. If you’re not fit for the track meets,
then you won’t go, so you decide. Run or be left behind.