Workouts for Today (Saturday 3/14/2009)

Several missed the workouts today due to the SAT tests. Please do the following workout:

Distance: Warmup one mile. Stretch Then ten laps (2 1/2 miles) of jogging the curve and striding (not sprinting) the straight. Cool down for 2-3 miles easy.

Sprints:
1. Jog 800 meters.
2. Stretch.
3. Speed drills.
a. High knees: Run with an exaggerated and rapid knee lift for 50 meters. Emphasize knee lift and arm drive. Walk 50 meters then repeat.
b. "Seat kicks": As you run at moderate pace, attempt to kick up your heels attempting to kick the buttocks for 50 meters. Walk 50 meters to recover, then repeat.
c. Two legged jumps: Using arms and legs, jump three times in succession. Walk back to starting point. Repeat five times. Concentrate on beating your distance for the three jumps each time.
d. Form runs: Sprint 50 meters at 80-90% effort. Focus on correct arm and leg action. Walk 50 meters, then repeat.
4. Run hard 4 x 300 meters with 200 walk between them.
Run hard 4 x 200 meters with 200 walk between them
5. Jog 800-1200 meters.