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Herndon Athletics

Home of the Fighting Hornets

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Herndon Athletics

Home of the Fighting Hornets

Herndon Athletics

Home of the Fighting Hornets

CoEd Winter Indoor Track Winter 2017-2018 Training .


 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

 

 

 

 

 

 

 

 

 

28th

 

 

Sprint: Bleacher loop

 

Mid: 1 mile warm, 1.5 mile in and outs

 

Long: 15 min on track

29th

 

Sprint: 1 mile jog + 8 x 50 stride

 

Mid: 15 min easy

 

Long: 20 min

30th

 

Sprint OFF

 

Mid: OFF

 

Long: OFF

 

 

 

2nd

 

Sprint: (5 x 20m, 4 x 30m, 3 x 40m, 2 x 50m , 1 x 60m) x 2

 

Mid: 3 miles easy

 

Long: 30 min

3rd

 

Sprint: Learn Drills. 4 x 100m build up

 

Mid: 2 miles + lift

 

Long: 30 min

4th

 

Sprint: OFF

 

Mid OFF

 

Long: 35 min

 

 

 

5th

 

Sprint: 4 x 250, 3 min rest, (300-200-100, 100 walk rest) x 2

 

Mid: 2 x 500, 2x 400, 2 x 300 + Lift

 

Long: 30 min + 8x 200s. 1 min rest

 6th

 

Sprint: Flexibility training

 

Mid: 2 mile warm, 10 x 200

 

Long: 30 min

7th

 

Sprint: OFF

 

Mid: Lift

 

Long: 40 min

 

 

 

9th

 

Sprint and Mid: 8 x 150m hills

 

Long: 20 min + 6 x 400. 1 min rest.

10th

 

Sprint: Leg Day Lift

 

Mid: 3 miles easy

 

Long: OFF

11th

 

Sprint: OFF

 

Mid: OFF

 

Long: 40 min

12nd

 

Sprint: Resistance Day

 

Mid: 600-400-200-400 + strides

 

Long: 20 min + 8 x active strides

13th

                 

Sprint: 1 mile warm up, 8 x 50m

 

Mid: Lift

 

Long: 45 min

14th

 

Sprint: 2 mile jog

 

Mid: 4 miles

 

Long: 40 min

 

16th

 

Sprint: 12 x 30m starts. Lift

 

Mid: 4 x 800 w/ 100 jog rest

 

Long: Warm up, 3 x 800.

17th

 

Sprint: Active warm up w/ drills

 

Mid: 3 miles easy + core

 

Long: 45 min

18th

 

Sprint: OFF

 

Mid: 2 mile + 10 x 50 hard

 

Long: OFF

 19th

 

Sprint: 8 x 150. 5 min rest

 

Mid: 4 miles easy, Lift

 

Long: Warm up, 5 x 600 loop

20th

 

Sprint: 4 x 50m, 1 x 300-200-100

 

Mid: 2 miles + 3 x 300m,

 

Long: 30 min

 

21st 

Sprint: 2 mile jog

 

Mid: 5 miles

 

Long: 50 min

 

 

 

 

 

 

 



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