Hi Folks!
Here is a workout to do daily for the next three weeks. This is written so you can do it at
home. If you choose not to do anything, your risk for injury upon our return 4/14 is much
higher! We can’t wait to get together and do a track workout and get this season going!!!
Yours in track and field,
Coach Szalach, Coach Updike, Coach Burke, Coach Nightingale
Monday: run for 20 minutes (week two run for 25, week three run for 30)
Tuesday: warm up for 10 min jog followed by: Week 1 do these once through, week 2 & 3 do both 10
min works outs twice through)
10 minute of as many times as you can get through:
1.) 10 crunches,
2.) 10 pushups
3.) 10 russian twist (Right and left is one),
repeat for the full 10 minutes
rest for 2 min then start the next set.
10 minute of as many times as you can get through:
1.) 10 jumps up two steps of stairs (imitating box jumps)
2.) 10 dips (put two chairs lose together and put a hand on each do a dip)
3.) 10 body weight squats
Repeat for full 10 minutes ….. Cool down: jog for 5 minutes
Wednesday: distance 30 min run everyone else 20 minutes
Thursday: warm up for 10 min jog followed by:
15 minutes as many times as you can get through
1.) 10 body weight squats
2.) Sprint away from your house for 20 seconds (Week 2 sprint for 30 sec, week 3 for 45
sec)
3.) 10 body weight squats
4.) Sprint back to your house
Repeat until the 15 minutes are up….. Cool down: jog for 5 minutes
Friday: distance 30 min run everyone else 20 minutes
Saturday and Sunday: active recovery…. Go for a walk, a hike or do yoga!
Be sure to stretch every day.