INDOOR TRACK AND FIELD 2012-2013

 
Workouts for the Thanksgiving break 2012
New Runners Throwers Cross Country Sprinters and Jumpers
Tues 11/20  Do the  Full Warm up and then 30 Mins of running 11/20 Cardio 35 Mins 11/20 Day Off 11/20  See email from Mr. Temkin and Mr. Febles
Wed 11/21

DO the full warm up

8x6 seconds.  you want to run full speed for the 6 seconds.  Take 3 mins between each rep.

Warm down job for 20 mins

 11/21  Lift if Possible/ 
if you can not lift

 do the following

4 Sets of 25 of each
Not rest between exercises
3 Mins between sets
Standard Pushups, Sit ups Wide Pushups, Crunches Diamond Pushups, Coach K Abs

 11/21  Easy Run on your own 45 Mins 11/21 See email from Mr. Temkin and Mr. Febles
Thurs 11/22  Off Thurs 11/22  Off Thurs 11/22  East run On your  Own 45  Mins  or run a Turkey Trot Thurs 11/22 See email from Mr. Temkin and Mr. Febles
Have a Happy Thanksgiving
Friday 11/23  

Do the  Full Warm up and then 30 Mins of running

 11/23

Lift if Possible/ 
if you can not lift

  do the following

4 Sets of 25 of each
Not rest between exercises
3 Mins between sets
Standard Pushups, Sit ups Wide Pushups, Crunches Diamond Pushups, Coach K Abs

 11/23  If you ran a Turkey Trot- Recovery Run 6 miles

If you did not run a race yesterday

2 Mile warm up
4 Mile Tempo run at 85% of VO2 Max
1 Mile warm Down

 11/23 See email from Mr. Temkin and Mr. Febles
Saturday 11/24  

Do the  Full Warm up and then 30 Mins of running

 11/24  Cardio  30 Mins 11/24- Regionals for the Varsity

All others  Long Slow Distance
65 minutes

 11/24 See email from Mr. Temkin and Mr. Febles
Sunday 11/25 OFF 11/25  OFF 11/25  2 Mile Warm Up
8xFly 30's
long warm down @4 Miles		 11/25  See email from Mr. Temkin and Mr. Febles