Core Workout
Try and Complete 3 Times a Week
Spidermans: 10x2. 60 sec recovery
2 minute recovery
Rockies: 20x2. 60 sec recovery
2 minute recovery
L kicks/Donkey Kicks 10x2 Each leg
2 minute recovery
Hydrants. 10x2. Each leg
2 minute recovery
Planks: 30 sec each side
60 sec front
2 minute recovery
Elbow to knee. 15x2. Each knee
Try and Complete 3 Times a Week
Spidermans: 10x2. 60 sec recovery
2 minute recovery
Rockies: 20x2. 60 sec recovery
2 minute recovery
L kicks/Donkey Kicks 10x2 Each leg
2 minute recovery
Hydrants. 10x2. Each leg
2 minute recovery
Planks: 30 sec each side
60 sec front
2 minute recovery
Elbow to knee. 15x2. Each knee
SAFETY FIRST Get your parents permission if you want to run on the road. Try and find a safe place to run!
ALL
5 minutes minimum jog for warm-up
Sprinters
Sprint 100 meter then jug back to starting line.
Rest 60 seconds.
Repeat 5 -8 times
5 minutes jog cooldown.
Distance
2-3 Miles
Intervals Run 3 minutes, jog 2 minutes alternating for the distance.
Field Events
If you have implements: Practice as you feel comfortable.
ALL
5 minutes minimum jog for warm-up
Sprinters
Sprint 100 meter then jug back to starting line.
Rest 60 seconds.
Repeat 5 -8 times
5 minutes jog cooldown.
Distance
2-3 Miles
Intervals Run 3 minutes, jog 2 minutes alternating for the distance.
Field Events
If you have implements: Practice as you feel comfortable.
Treadmill Workout
Treadmill speeds very. Use your judgment when adjusting your pace.
4 miles
Treadmill speeds very. Use your judgment when adjusting your pace.
4 miles
- Warm up 1 mile: walk at a moderate pace.
- Run for 1 mile at race pace.
- Jog at a half race pace to recover for 2 minutes.
- Run for 1 mile at race pace.
- Cool down for 1 mile at an easy jogging pace.
- DO NOT forget to stretch after workout.