doc30-60 min Fartlek - 30 min CT - 30
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Week 1 2 3 4 5 6 7 8 Week 1 2 3 4 5 6 7 8 Mon Tempo - 30 min Tempo - 30 min Tempo - 30 min Tempo - 20 min Tempo - 30 min Tempo - 30 min Tempo - 30 min Tempo - 20 min Tue 8 x 400 4 x 800 10 x 200 Rest 10 x 400 6 x 800 12 x 200 Rest Wed CT - 30-60 min CT - 30-60 min CT - 30-60 min CT - 30 min CT - 30-60 min CT - 30-60 min CT - 30-60 min CT - 30 min Thur Fartlek - 30 min Fartlek - 35 min Fartlek - 40 min Fartlek - 20 min Fartlek - 40 min Fartlek - 40 min Fartlek - 45 min Fartlek - 25 min Fri CT - 30-60 min CT - 30-60 min CT - 30-60 min CT - 30-60 min CT - 30-60 min CT - 30-60 min CT - 30-60 min CT - 30 min Sat 30 min 35 min 40 min 30 min 40 min 45 min 45 min 30 min Sun Rest Rest Rest Rest Rest Rest Rest Rest Mon Tempo - 30 min Tempo - 30 min Tempo - 30 min Tempo - 30 min Tempo - 30 min Tempo - 30 min Tempo - 30 min Tempo - 30 min Middle School Summer Cross Country Running Program Tue Wed Thur Fri 4 x 400 CT - 30-45 min Rest CT - 30-45 min 2 x 800 CT - 30-45 min Rest CT - 30-45 min 8 x 200 CT - 30-45 min Rest CT - 30-45 min Rest CT - 30 min Rest CT - 30 min 4 x 400 CT - 30-45 min Rest CT - 30-45 min 2 x 800 CT - 30-45 min Rest CT - 30-45 min 10 x 200 CT - 30-45 min Rest CT - 30-45 min Rest CT - 30 min Rest CT - 30 min Sat 30 min 30 min 30 min 30 min 30 min 30 min 30 min 30 min Sun Rest Rest Rest Rest Rest Rest Rest Rest 200 = 1/2 of one lap around the track, 45-50 seconds to run with 60 seconds rest 400 = 1 lap around the track, 90-100 seconds with 2 min rest 800 = 2 laps around the track, 3 - 3.5 min run with 2 min rest First year runners will need to start with the middle school program Fartlek - Add variations into your run. Attack a hill, sprint to a sign, run hard for a minute, etc., mix it up CT - cross train: cycling or swimming
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designed to get you into race fitness before you arrive at the first day of practice. If you follow
the calendar, you will be in great shape by August.
The program on the next page is designed for ...
Plano de treinamento
Nome:
Plano de treinamento
Nome:
Plano de Treinamento de Corrida
Intermediate 5k Training Plan
Run 400 meters at a hard pace, then rest (slow down) for the next 400 meters. (ie: 6 x 400, run hard for 400 meters,
run easy for 400 meters, run hard for 400 meters, easy for 400 meters…continue t...
Half Marathon - To Complete
Run/Walk Interval = 10 min Run / 1 min Walk, Hills are a distance of 400 m
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Morro Bay High School 201617 Varsity Football Schedule
Morro Bay High School
201617 Varsity Football Schedule
