Sample 800/1600 Meter Workouts
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Arcola Girls XC Off Season Sample Workouts WEEK 1 Day Monday Min 20 30 Task Warm-up Interval running Details 800 meter jog, stretch, sprint drills, abs 1600m easy, 4 x 400m (each under 2:00), walk 200 between, 8x100m 15 Cool down 800m jog, stretch Tuesday 20 20 15 Warm-up 4 x 200m Cool down 1600m jog, stretch, sprint drills, abs Each one at around 45sec, 2min between 800m jog, stretch Wednesday 20 30 15 Warm-up 3200m run Cool down 800m jog, stretch, sprint drills Whole thing at or under 18 min 800m jog, stretch Thursday 20 30 15 Warm-up 5 sets of 2 x 200m Cool down 1600m jog, stretch, sprint drills, abs Each at 40-42 with 60 seconds rest and 2 min between sets 800m jog, stretch Friday 20 20 15 Warm-up Long Hills Cool down 800m jog, stretch, sprint drills, abs Continuous for 20 min, ¾ speed up with an easy jog down 800m jog, stretch Sat/Sun 30 Relaxed recovery run 3 miles easy sprints **Sprint drills include: high knees (20m), butt kicks (20m), fast feet 2 sets of 15 sec., and striders (50m) **Abs include: crunches (4 x 25), leg lifts (4 x 30 sec.) Arcola Girls XC Off Season Sample Workouts WEEK 2 Day Monday Min 20 30 15 Task Warm-up Interval running Cool down Details 800 meter jog, stretch, sprint drills, abs 6 x 400m (each under 1:45), walk 200m between, 10 x 50m sprints 800m jog, stretch Tuesday 20 20 15 Warm-up 6 x 200m Cool down 1600m jog, stretch, sprint drills, abs Each one at around 45sec, 2min between 800m jog, stretch Wednesday 20 30 15 Warm-up 3200m run Cool down 800m jog, stretch, sprint drills Whole thing at or under 17:30 800m jog, stretch Thursday 20 30 15 Warm-up 4 sets of 3 x 200m Cool down 1600m jog, stretch, sprint drills, abs Each at 40-42 with 60 seconds rest and 2 min between sets 800m jog, stretch Friday 20 15 15 Warm-up Stairs Cool down 800m jog, stretch, sprint drills, abs Continuous for 15 min, sprint up with an easy jog down 800m jog, stretch Sat/Sun 30 Relaxed recovery run 3 miles easy **Sprint drills include: high knees (20m), butt kicks (20m), fast feet 2 sets of 15 sec., and striders (50m) **Abs include: crunches (4 x 25), leg lifts (4 x 30 sec.) Arcola Girls XC Off Season Sample Workouts WEEK 3 Day Monday Min 20 30 15 Task Warm-up Interval running Cool down Details 800 meter jog, stretch, sprint drills, abs 4 x 400m (each under 1:45), walk 200 between, 20 x 20m sprints 800m jog, stretch Tuesday 20 20 15 Warm-up 8 x 200m Cool down 1600m jog, stretch, sprint drills, abs Each one at around 45 sec, 2min between 800m jog, stretch Wednesday 20 30 15 Warm-up 3200m run Cool down 800m jog, stretch, sprint drills Whole thing at or under 17:00 800m jog, stretch Thursday 20 30 15 Warm-up 3 sets of 4 x 200m Cool down 1600m jog, stretch, sprint drills, abs Each at 40-42 with 60 seconds rest and 2 min between sets 800m jog, stretch Friday 20 20 15 Warm-up Hills Cool down 800m jog, stretch, sprint drills, abs Continuous for 20 min, ¾ speed up with an easy jog down 800m jog, stretch Sat/Sun 30 Relaxed recovery run 3 miles easy **Sprint drills include: high knees (20m), butt kicks (20m), fast feet 2 sets of 15 sec., and striders (50m) **Abs include: crunches (4 x 25), leg lifts (4 x 30 sec.) Arcola Girls XC Off Season Sample Workouts WEEK 4 Day Monday Min 20 30 15 Task Warm-up Interval running Cool down Details 800 meter jog, stretch, sprint drills, abs 2 x 400m (each under 1:40), walk 200 between, 4 x 100m sprints 800m jog, stretch Tuesday 20 30 15 Warm-up 6 x 200m Cool down 1600m jog, stretch, sprint drills, abs Each one at around 38 sec, 5 min between 800m jog, stretch Wednesday 20 30 15 Warm-up 3200m jog Cool down 800m jog, stretch, sprint drills Whole thing at or under 16:30 800m jog, stretch Thursday 20 30 15 Warm-up 1 set of 10 x 200m Cool down 1600m jog, stretch, sprint drills, abs Each at 40-42 with 60 seconds rest 800m jog, stretch Friday 20 20 15 Warm-up 1600m jog Cool down 800m jog, stretch, sprint drills, abs At or around 8min 800m jog, stretch Sat/Sun 30 Relaxed recovery run 3 miles easy **Sprint drills include: high knees (20m), butt kicks (20m), fast feet 2 sets of 15 sec., and striders (50m) **Abs include: crunches (4 x 25), leg lifts (4 x 30 sec.)
