INDOOR TRACK AND FIELD 2014-2015

 
Varsity and Sophomore Distance Sprints Throws Freshman
Saturday-  10 Min warm up
4 Mile(22 minsif you dont know the distance) tempo run.  The last Mile should be hard  10 min warm up		 Saturday OYO- 2x(5x100@14-18”)45”,5’ (20 push ups during 45” recovery) Saturday- 30 mins cardio Saturday- 10 Mins Easy, 3 Mins Hard, 3 Mins easy, 2 mins hard, 2 mins easy 1 minute hard 1 Min easy, 2 Mins Hard, 10 Mins Easy
Sunday- Varsity LSD  Run 75 Minutes
Sophomore LSD  65 Minutes


Saturday

Frank: 1.5 mile warm up( 8 Min mile pace) 1 mile tempo run 6:25  1.5 mile warm down ( 8 Min mile pace)
 Sunday - OFF Sunday  Easy Run  35 Mins
Monday- varsity Practice at Brooklyn Armory at 3:30 p.m.
JV and sophs Practice at Central at 3 p.m.		 Sunday OFF  Frank easy 30 mins Monday Practice at Xavier at 3 pm
check twitter if there are any changes		 Monday Practice at  Central Park. Meet at Xavier at 2:30 or Cnetral at 3 p.m.
for Monday Guys who have broken 2:15 or 5 Mins go to Brooklyn all others to Central Park Monday Practice at Brooklyn at 3:30 pm

* = a medal winner
pr= personal record
ATX= making the record list