Redhawks,
I hope you all enjoy a very well deserved break from the regular grind of school. Below are a few workout suggestions for you during the break. If you're out of town, bring a parent with you to run - running in new places is a great way to feel refreshed and tour new areas (this is assuming you are in a safe place, of course). Otherwise, if you're in a hotel or something, go hit the treadmill in the gym.
We will have a practice for those who are in town on Friday at 10 AM at the track, otherwise, you are on your own. Get your running in, it'd be a shame to take a step back after a solid month of practicing.
Distance
Monday - distance run with more hills than normal, a fartlek, or hill repeats.
Tuesday - 40 minutes easy (only 30 for some of our newer runners)
Wednesday - 20 minute tempo with 10 minute warm up and cool down
Thursday - 30-40 minutes easy (20-30 for new runners)
Friday - Fast 400, Fast 400 (that includes about 1-2 minutes recovery between the 400s, and then full recovery between sets). 3-6 sets depending on feel and fitness. Second 400 should be at 800 or faster pace.
Saturday - Cross train or easy run
Sprints
These are just some ideas: 110 breakdown, stadiums, 8x50m sprints, 100m hill repeats, short rest 200s.
Throws
plyos, weights, short sprints, etc.
