Summer Track Workouts
Week 1 (June 5- June 11)
Monday– 15-20 min run (Track run through “Map my run”)
Tuesday– Heavy Day. 5x400m (LS). 4x400m (SS). Finish 1x60m. rest 5 min. Core circuit (Crunches, Bicycles, V-ups, Toe Touches, & Flutter Kicks. x 20 each)
Wednesday– Home Circuit
| Wednesday Circuit |
| (Jog) 1x Lap around neighborhood followed by 5-10 stretch |
| 30m Sprint |
| Pushups x15 |
| Crunches x15 |
| 30m Sprint |
| Bicycles x15 each |
| Crunches x15 |
| 30m Sprint |
| Glute Bridge x15 |
| Lunges x15 |
| (Walk) 1x Lap around neighborhood |
Thursday– Accel, Power, Posture. Fix arms and posture. Pole Runs, Pole Switches, Med ball pushes. 20x 20m Drop-in accelerations.
Friday– Rest (hydrate and sleep)
Saturday & Sunday– Stretch 15 mins daily.
Week 2 (June 12- June 18)
Monday– 15-20 min run (Track run through “Map my run”)
Tuesday– Heavy Day. 3x 300m, 600m, 300m. rest 6-8 min. Core circuit (Crunches, Bicycles, V-ups, Toe Touches, & Flutter Kicks. x 20 each) Jump circuit cool down (side to side hops, rocket jumps, pogos, 180s, 360s x6 each)
Wednesday–
| Wednesday Circuit |
| (Jog) 1x Lap around neighborhood followed by 5-10 stretch |
| 20m Sprint |
| Pushups x15 |
| Crunches x15 |
| 20m Sprint |
| Bicycles x15 each |
| Crunches x15 |
| 20m Sprint |
| Glute Bridge x15 |
| Lunges x15 |
| (Walk) 1x Lap around neighborhood |
Thursday– Accel, Power, Posture. Fix arms and posture. Banana Hurdles and Med ball pushes. 2x5x20m. First set from a crouch. Second set from 3pt. Optional third set from blocks. Walk 1 lap -cool down.
Friday– Rest (hydrate and sleep)
Saturday & Sunday– Stretch 15 mins daily.
Week 3 (June 19-25)
Monday– 10-15 min run. (Track run through “Map my run”)
Tuesday– Speed Endurance 2x4x150m rest 5 min. Core circuit (Crunches, Bicycles, Planks, Toe Touches, & Scissors. x 20 each)
Wednesday– Stretch 15-20 mins.
Thursday– Meet Prep. 2x Race Model. (60m, 120m, 240m). High Jump.
Friday– 5-10 min shake out run. Stretch 15-20 mins.
Saturday– Bolles Meet
Sunday– Rest
Week 4 (June 26- July 2)
Monday– 20 min run. (Track run through “Map my run”)
Tuesday– Technique Endurance 8×100. Arm swings x4, Pole runs x4, med ball push & chase rest 5 min.
Wednesday–
| Wednesday Circuit |
| (Jog) 1x Lap around neighborhood followed by 5-10 stretch |
| 50m Sprint |
| Pushups x20 |
| Crunches x30 |
| 50m Sprint |
| Bicycles x30 each |
| Crunches x30 |
| 50m Sprint |
| Planks (90 seconds) |
| 6-inches (60 seconds |
| (Walk) 1x Lap around neighborhood |
Thursday– Endless 100. Technique (while fatigued) Hurdle drills. Plyos (pending time) Core circuit (Crunches, Bicycles, Planks, Toe Touches, & Scissors. x 20 each)
Friday– Rest (hydrate and sleep)
Saturday & Sunday– Stretch 15 mins daily.
Week 5
Monday– 20 min run. (Track run through “Map my run”)
Tuesday– Technique Endurance. 6x160m w/40m wickets. Arm swings x4 & Wall Drills x4
rest 6 min.
Wednesday-
| Wednesday Circuit |
| (Jog) 2x Lap around neighborhood followed by 5-10 stretch |
| 20m Sprint |
| Pushups x20 |
| Crunches x30 |
| 20m Sprint |
| Bicycles x30 each |
| Crunches x30 |
| 20m Sprint |
| Planks (90 seconds) |
| 6-inches (60 seconds) |
| (Walk) 2x Lap around neighborhood |
Thursday– Bleacher Runs. (If bleachers are wet- 10x20m falling accelerations) 2×25 block starts. 4-6x50m in & outs. 2x50m block starts. Jump circuit (Pogos,180s, SL and DL hurdle hops, box jumps, rocket jumps, speed skaters)
Friday– Rest (hydrate and sleep)
Saturday & Sunday– Stretch 15 mins daily.
Week 6
Monday– 20 min run. (Track run through “Map my run”)
Tuesday– resisted runs. Arm swings x4 & Wall Drills x4
rest 6 min.
Wednesday– Stretch 10-15 mins. 2 lap walk around neighborhood.
Thursday– Meet Prep. 2x Race Model. (60m, 120m, 240m)
Friday– 5-10 min shake out run. Stretch 15-20 mins.
Saturday– Bolles Meet . Arrive at 8:45am
Sunday– Rest