EasterBreak workouts

1) Foot Drills(20 steps each): Feet flat toes in, feet flat toes out, walk backwards on your toes, walk fwd on your heels
2)Leg Drills (15 each leg): KEEP YOUR BACK STRAIGHT, hydrants, hydrant extensions, straight leg extensions
3) Ground Flexibility (10 each leg): Leg pull backs, side leg raises, turn over reach, back stretch
4) Leg Swings (10 each): KEEP BALANCED FOOT FLAT ON GROUND:calf stretch on wall, leg swings forward, side ways, trail circs fwd, trail cirs backwards.
5)Single Leg Hip Raises (lie on back keep knee bent AND BACK STRAIGHT AND FLAT)
4X10, 1' rest between each 10, Right leg, Left leg, Right leg, Left leg
6) Balance on 1 leg barefoot and write out the ABCs with each leg.
7) Arms pumps standing in place focusing on perfect form and GOING FAST AND RELAXED.
8)Do 3 sets of the following (only 1:30 rest between the 3 sets):

3x(20 speed squats, 20 push ups, 20 high knees (perfect posture), 20 burpees, 20 jumping jacks, 20 mt climbers, if you can do pull ups do 10)

9) Invisible hurdle mobility x 10 hurdles (KEEP HIPS FORWARD): Forward, side lead wit left, side lead with right, backwards and over under facing both ways.

	Varsity Distance	Varsity Sprint/Jump/ Hurdle	Throwers
Saturday 3/30	2 Mile Warm Up 4 Mile Tempo Run Paces Here 2 Mile Warm Down	Mr. Temkin and Mr.Febles will email you	Cardio workout 5 Min Jog, Full warm up Do the skips 2X then 3 sets of the following (10x Squat Jumps, 10x Russian Twist(10 meters) 10x single leg hop (both legs) 10x Hurdle hops) 5 Min Jog warm down
Sunday 3/31	Off	Off	Off
Monday 4/1	Practice at Icahn at 10 a.m If you are away do the following 2Milers 2 Mile warm up 9x800 at VO2 Max pace (divide mile pace in half)Rest 3 Mins 2 Mile Warm down All others 2 Mile Warm up 6x600 at VO2 max rest 3 Mims 2 Mile Warm down	Practice at Icahn at 10 a.m If you are away do the following 8x200@ 78.5%.80%, 82.5%, 85%, 3’	Practice at Icahn at 11 a.m. If away do all the drills you know 50 X
Tuesday 4/2	Recovery Run 7 Miles Paces Here	Practice at East River at 10 a.m If you are away do the following 8x20m@100%, 2', Jumps: 1x(6x broad jumps w/MB, 8x speed skaters, 6x squat jumps w/ 270 turn) 1'	Lift ( 3 sets of bench, squat, DB flys, Bent Over rows, Push ups, Coach K abs, 25 Crunches) or If not weight room 3 sets of the following 25 regular pushups, 25 Crunches 25 Wide Pushups, 25 Reg Sit ups 25 Close Pushups, 25 Leg lifts 10 Squat Jumps, 25 Jumping Jacks
Wednesday 4/3	Relay Carnival at Ichan Be there at 8:30 a.m. If you are away do the following 2 Mile Warm up All skips and ground flexibility 1x1600 all out 10 Mins Active rest 1x800 all Out 10 Mins Active rest 1x400 all Out 2 Mile Warm down	Relay Carnival at Ichan Be there at 8:30 a.m. If you are away do the following 1) Foot Drills(20 steps each): Feet flat toes in, feet flat toes out, walk backwards on your toes, walk fwd on your heels 2)Leg Drills (15 each leg): KEEP YOUR BACK STRAIGHT, hydrants, hydrant extensions, straight leg extensions 3) Ground Flexibility (10 each leg): Leg pull backs, side leg raises, turn over reach, back stretch 4) Leg Swings (10 each): KEEP BALANCED FOOT FLAT ON GROUND:calf stretch on wall, leg swings forward, side ways, trail circs fwd, trail cirs backwards. 5)Single Leg Hip Raises (lie on back keep knee bent AND BACK STRAIGHT AND FLAT) 4X10, 1' rest between each 10, Right leg, Left leg, Right leg, Left leg 6) Balance on 1 leg barefoot and write out the ABCs with each leg. 7) Arms pumps standing in place focusing on perfect form and GOING FAST AND RELAXED. 8)Do 3 sets of the following (only 1:30 rest between the 3 sets): 3x(20 speed squats, 20 push ups, 20 high knees (perfect posture), 20 burpees, 20 jumping jacks, 20 mt climbers, if you can do pull ups do 10) 9) Invisible hurdle mobility x 10 hurdles (KEEP HIPS FORWARD): Forward, side lead wit left, side lead with right, backwards and over under facing both ways.	Relay Carnival at Icahn Be there at 8 a.m. 1st 3 throwing events at 9:a.m.
Thursday 4/4	Recovery Run 8 Miles Paces Here	Off	Lift ( 3 sets of bench, squat, DB flys, Bent Over rows, Push ups, Coach K abs, 25 Crunches) or If not weight room 3 sets of the following 25 regular pushups, 25 Crunches 25 Wide Pushups, 25 Reg Sit ups 25 Close Pushups, 25 Leg lifts 10 Squat Jumps, 25 Jumping Jacks
Friday 4/5	Practice at Icahn at 10 a.m If you are away do the following: 2 Mile Warm up All skips and ground flexibility 8x400 3 Mins Rest 2Mile warm down	Practice at Icahn at 10 a.m If you are away do the following 12x100@90%, skip back for rest	Practice at Icahn at 11 a.m. If away do all the drills you know 50X
Saturday 4/6	2 Mile Warm up All skips and ground flexibility 8x30 meter sprints (all out walk back for rest) 4 Mile warm down	Mr. Temkin and Mr.Febles will email you	Cardio workout 5 Min Jog, Full warm up Do the skips 2X then 3 sets of the following (10x Squat Jumps, 10x Russian Twist(10 meters) 10x single leg hop (both legs) 10x Hurdle hops) 5 Min Jog warm down
Sunday 4/7	Long Run 10-12 Miles Paces Here		OFF
Monday 4/8	East River after School we will lift after Practice	East River After School we will lift after Practice	East River after School we will lift after Practice

	Frosh/Soph Distance	New Frosh	New Soph
Saturday 3/30	2 Mile Warm Up 4 Mile Tempo Run Paces Here 2 Mile Warm Down	Long Run 50 Mins	Long Run 50 Mins
Sunday 3/31	Off	Off	Off
Monday 4/1	Practice at Icahn at 10 a.m If you are away do the following 2 Mile Warm up 5x600 3 Mins 2 Mile Warm down	Practice at Icahn at 10 a.m If you are away do the following 12 Min Warm up 6x2 Mins hard 3 Mins Easy 8 Min Warm down	Practice at Icahn at 10 a.m If you are away do the following 12 Min Warm up 6x2 Mins hard 3 Mins Easy 8 Min Warm down
Tuesday 4/2	Recovery Run 6 Miles Paces Here	Easy Run 40 Mins	Easy Run 40 Mins
Wednesday 4/3	Relay Carnival at Ichan Be there at 8:30 a.m. If you are away do the following 2 Mile Warm up All skips and ground flexibility 1x800 all out 10 Mins Active rest 1x400 all Out 10 Mins Active rest 1x200 all Out 2 Mile Warm down	Relay Carnival at Ichan Be there at 8:30 a.m. If you are away do the following 2 Mile Warm up All skips and ground flexibility 1x600 all out 10 Mins Active rest 1x400 all Out 10 Mins Active rest 1x200 all Out 2 Mile Warm down	Relay Carnival at Ichan Be there at 8:30 a.m. If you are away do the following 2 Mile Warm up All skips and ground flexibility 1x600 all out 10 Mins Active rest 1x400 all Out 10 Mins Active rest 1x200 all Out 2 Mile Warm down
Thursday 4/4	Recovery Run 7 Miles Paces Here	Easy Run 40 Mins	Easy Run 40 Mins
Friday 4/5	Practice at Icahn at 10 a.m If you are away do the following: 2 Mile Warm up All skips and ground flexibility 8x400 3 Mins Rest 2Mile warm down	Practice at Icahn at 10 a.m If you are away do the following: 12 Min Warm up All skips and ground flexibility 8x1 Min 3 Mins Rest 8 Min warm down	Practice at Icahn at 10 a.m If you are away do the following: 12 Min Warm up All skips and ground flexibility 8x1 Min 3 Mins Rest 8 Min warm down
Saturday 4/6	2 Mile Warm up All skips and ground flexibility 8x30 meter sprints (all out walk back for rest) 4 Mile warm down	12 Min Warm up All skips and ground flexibility 8x7seconds sprints (all out walk back for rest) 8 Min warm down	12 Min Warm up All skips and ground flexibility 8x7seconds sprints (all out walk back for rest) 8 Min warm down
Sunday 4/7	Long Run 60 Mins Paces Here	Long Run 50 Mins	Long Run 50 Mins
Monday 4/8	East River After School	East River After School	East River After School