Here are some generic workouts to do in between practices:
1.) 12 minute continuous run at an easy pace with pickups during run. A pickup is a change of running pace to an 800m (1/2 mile) race pace. These pickups are done by picking up the running pace for a duration of 30-45 seconds. After the pickup is completed the runner backs the pace down to the prior easy pace.
2.) 15 minute continuous run at easy pace. During run pick up the pace to your Mile race pace for 1:30 and then back down. do this mile pickup THREE times during the run.
Here is the workout to do during the Labor day weekend for those who missed:
400m warmup easy pace.
10 minutes of dynamic stretching (Knee raises, Carioca, Toe walks, heel walks) with stride outs in between each dynamic stretch.
4x50m sprints with ten seconds rest between each one
Main Workout:
FOR JV (girls and boys) –
400m x 2 at a pace slightly slower than mile race pace (add 30 seconds to your mile pace, so if you did your last race in 8:00 then run these 400m at 8:30 pace (means a time of 2:07 for the 400m distance). rest no longer than 20 seconds between them.
rest 3 minutes. do not sit down.
800m x1 at a pace slightly slower than mile race pace. Again use the same pace as above.
rest 3:30
1600m x1 at same pace as above
cool down with an easy 3 minute run
FOR Varsity (girls and boys) AND those JV runners trying to qualify for STATE:
400m x 4 at a pace slightly slower than mile race pace (add 30 seconds to your mile pace, so if you did your last race in 8:00 then run these 400m at 8:30 pace (means a time of 2:07 for the 400m distance). rest no longer than 20 seconds between them.
rest 3 minutes. do not sit down.
800m x2 at a pace slightly slower than mile race pace. Again use the same pace as above.
rest 3:30
1600m x1 at same pace as above
cool down with an easy 3 minute run
