It’s Spring Break week!
Here is information for you…
Workout Schedule
If you are in Cupertino, here is your schedule for workouts…
- Distance: 8am, Monday through Saturday.
- Sprints and other speed and power athletes: 3:45pm, Monday through Friday.
- High Jumpers: 3:45pm, Monday and Wednesday; 8am, Friday.
- Hurdlers: Sprint group, plus hurdle-specific work with Coach Ryner on Tuesday and Friday at 3:45.
- Horizontal Jumpers: Specific work with Coach Jackson on Monday afternoon and (tentatively) Wednesday morning.
Please feel free to join either group if you want company.
Distance Runners–Remote Workouts
If you are traveling or not available to workout with the team, here are workouts you can do. These are not exactly what the team will be doing in Cupertino but will be easier to run solo.
Everyday: Warm up, drill, <run>, warm down, core + stretch.
Monday: 12-16×400@CV pace with 90-120 second recoveries. An estimate of CV pace is to take your 1600m race pace, calculate your 400 split, and then add 8- 10 seconds. If you don’t have access to a track, can run a fartlek, 90 seconds fast/90 seconds jog (can switch Monday with Tuesday).
Tuesday: 4 to 6 mile conversational run.
Wednesday: Long run, whatever that is for you (7 to 12 miles), + 6 strides at the end (if you switched Monday and Tuesday runs, do this run on Thursday).
Thursday: 4 to 6 mile conversational run.
Friday: 4 to 6 mile conversational run + 6 strides (you can switch Friday and Saturday).
Saturday: 3 to 4 mile tempo run + 6 strides or 6 30/30s.
Sunday: Rest day or x-train.