Warm
up before each run
Make
sure you stretch before and after each run to increase your flexibility. Be sure to fill out your distances and times. This WILL BE COLLECTED the 1st day of preseason.
Reminder: if you do not complete a 1.5 mile in under 15 minutes you will not be able to start until you can! |
June 22nd-28th-
Get yourself outside and start running/jogging. Alternate between jogging and
walking, if you have not worked out in awhile. More importantly, get yourself
moving!
WEEK 1 June 29th- July 5th
Day 1 ½ mile warm-up jog: 4 x 800yds
3 minute rest between each
Day 2 25 Minute Run
Day 3 25 minute Run (log distance)
Distance: ____________________
Day 4 4-6-4
Sprint 400 yd, 2 minute rest, Sprint
600 yd, 2 minute rest, Sprint 400 yd, 3 minute rest, repeat
Day 5 ½ mile warm up jog, 1 Mile Run
Time:_________________
Rest 4 minutes Repeat 1 mile run
WEEK 2 July 6th- 12th
Day 1 ½ mile warm-up jog: 4 x 800yds
3 minute rest between
Day 2 each 25 Minute Run Distance:
__________________
Day 3 25 Minute Run Distance:
__________________
Day 4 2 x 400: 2 minute rest between
4 x 200: 1 minute rest between
4 x 100: 30 second rest between
Day 5 2 mile Run Time:
____________________
WEEK 3 July 13th- 19th
Day 1 4-6-4
Sprint 400 yd, 2 minute rest, Sprint
600 yd, 2 minute rest, Sprint 400 yd, 3 minute rest, repeat
Day 2 30 minute Run Distance:
_________________
Day 3 30 minute Run Distance:
_________________
Day 4 ½ mile warm-up jog
12x 50 yd sprint: 25 second rest
between
3 minute rest
12 x 25 yd sprint: 10 sec rest
between
3 minute rest
½ mile jog
Day 5 ½ mile warm up jog, 1 Mile Run
Time:_________________
Rest 4 minutes Repeat 1 mile run
WEEK 4 July 20th- 26th
Day 1 1 x 400 yd sprint: 2 minute
rest
1 x 200 yd sprint: 1 minute rest
8 x 100 yd sprint: 30 second rest
between each
1 minute rest
8 x 50 yd sprint: 15 second rest
between each
Day 2 30 minute Run Distance:
_________________
Day 3 30 minute Run Distance:
_________________
Day 4 Shuttle Run (continuous) Use
hockey field or football field if possible
75 yd jog, 25 yd sprint
50 yd jog, 50 yd sprint
25 yd jog, 75 yd sprint
100 sprint x 2 (10 second between
sprints)
Repeat shuttle
Day 5 2 mile run Time:
___________________
WEEK 5 July 27th-August 2nd
Day 1 ___________________½ mile
warm-up jog
12x 50 yd sprint: 25 second rest
between
3 minute rest
12 x 25 yd sprint: 10 sec rest
between
3 minute rest
½ mile jog
Day 2 35 minute Run Distance:
Day 3 35 minute Run Distance:
___________________
Day 4 Interval Run (constant motion)
20 minutes
Alternate 20 sec sprint with 20
second jog for 20 minutes
Day 5 ½ mile warm up jog, 1 Mile Run
Time:_________________
Rest 4 minutes Repeat 1 mile run
WEEK 6 August 3rd -9th
Day 1 ___________________½ mile
warm-up jog: 4 x 800yds 3 minute rest between each
Day 2 35 minute Run Distance:
Day 3 35 minute Run Distance:
___________________
Day 4 4-6-4
Sprint 400 yd, 2 minute rest, Sprint
600 yd, 2 minute rest, Sprint 400 yd, 3 minute rest, repeat
Day 5 2 mile run Time:
___________________
WEEK 7 August 10th-16th
Day 1 1 x 400 yd sprint: 2 minute
rest
1 x 200 yd sprint: 1 minute rest
8 x 100 yd sprint: 30 second rest
between each
1 minute rest
8 x 50 yd sprint: 15 second rest
between each
Day 2 35 minute Run Distance: ___________________
Day 3 35 minute Run Distance:
___________________
Day 4 Shuttle Run (continuous) Use
hockey field or football field if possible
75 yd jog, 25 yd sprint
50 yd jog, 50 yd sprint
25 yd jog, 75 yd sprint
100 sprint x 2 (10 second between sprints)
Repeat shuttle
Day 5 2 mile run Time:
___________________
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