XAVIER INDOOR
TRACK 2011-2012
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| PRACTICE FOR THE WEEKEND OF 3/17-3/18 | |||
| SPRINTERS | DISTANCE | NEW RUNNERS | THROWERS |
| 3/17 Full Warm Up 8x200 meters @80% with 2 minutes rest between each (so if you run 25 for the 200 in a race you would do these 200's in 31.3. Just divide your 200 time by .8) |
3/17 Run for 50 mins. DO the following 15 min warm up 10x30 second pick ups (hard) 1:30 rest between each. 15 min warm down | 3/17 Easy run for 30 Mins | 3/17 Cardio for 30 mins |
| 3/18 Day Off | 3/17 Long Run Varsity 8 Miles at 75% of your VO2 MAX Others 7 Miles at 75% of your VO2 Max |
3/18 Easy run for 30 mins | 3/18 Day Off |
| IF YOU ARE MARCHING IN THE PARADE AND YOU CAN NOT GET THE WORKOUT IN, JUST DO WHAT YOU ARE SCHEDULED TO DO SINCE WE ARE ALL GOING TO HAVE A HARD WORKOUT ON MONDAY. | |||