SPRING BREAK WORKOUTS

MONDAY, APRIL 13TH
7/10 MIN WARM-UP RUN
STRETCHING
DRILLS
4 STRIDES
RED/GREEN
5 X 3:30 MIN @ 95% (CLOSE TO MILE PACE)

BLUE/BLACK
4 X 3 MIN @ 95% (CLOSE TO MILE PACE)

7/10 MIN COOL-DOWN RUN
STRETCH
PUSH-UPS
8 MIN ABS
ICE


TUESDAY, APRIL 14TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
5 MILES (45 MINUTES)

BLUE/BLACK
3-4 MILES (30 - 35 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


WEDNESDAY, APRIL 15TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
4 MILES (36 MINUTES)

BLUE/BLACK
3 MILES (27 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


THURSDAY, APRIL 16TH
7/10 MIN WARM-UP RUN
STRETCHING
DRILLS
4 STRIDES
RED/GREEN
1 X 2 MIN @ (MILE PACE) W/ 4 MIN JOG RECOVERY
2 X 1:15 MIN @ (800 PACE) W/ 4 MIN JOG RECOVERY
3 X 45 SEC @ (800 PACE) W/ 3 MIN JOG RECOVERY
4 X 30 SEC (800 PACE) W/ 2 MIN JOG RECOVERY

BLUE/BLACK
1 X 2 MIN @ (MILE PACE) W/ 4 MIN JOG RECOVERY
2 X 1:15 MIN @ (800 PACE) W/ 4 MIN JOG RECOVERY
2 X 45 SEC @ (800 PACE) W/ 3 MIN JOG RECOVERY
3 X 30 SEC (800 PACE) W/ 2 MIN JOG RECOVERY

7/10 MIN COOL-DOWN RUN
STRETCH
PUSH-UPS
8 MIN ABS
ICE


FRIDAY, APRIL 17TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
5 MILES (45 MINUTES)

BLUE/BLACK
3-4 MILES (30 - 35 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


SATURDAY, APRIL 18TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
6 MILES (54 MINUTES)

BLUE/BLACK
4 MILES (36 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE

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