10/3

For those running today the bus will leave from woodman field at 2:30pm, please wear layers and masks. As stated earlier in the week no spectators are allowed, we understand you want to see your children run. However, you attempting to come will jeopardize our ability to attend these meets. Athletes not competing today please see workouts below.

Freshman: 10 minute warm up followed by dynamics and drills then go for a run. Begin by jogging for 2 minutes. Then do eight sets of run (fast but still working on form and control) for 30 seconds jog for 1 minute. Once finished 10 minute cool down jog and stretch.

Upperclassmen: 10 minute warm up followed by dynamics and drills then go for a run. After 5 minutes pass follow the fartlek pattern 1/2/3/2/1/2/3/2/1

Go hard for 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute. The recovery is the same as the rep that preceded it. So one minute hard, one minute recovery, two minutes hard, two minutes recovery, three minutes hard, three minutes recovery, etc. 

After workouts all athletes should do full body mobility and runner flexibility on the Nike app.