OYO Training Week 1

Athletes,

Below is information for Week 1 of On Your Own training. Hold yourselves accountable and KEEP WORKING HARD! Our season is on hold, not cancelled. Control what you can and have a great attitude, that's all that we can ask. Please don't hesitate to contact any of the coaches if you need anything.

Best,

LCHS Track Staff

Sprinters

Training Schedule

Distance (more info on Google Classroom)

Monday: (VO2) - 4 to 5 x 4 min @ 5k pace w/ 4 min rest.
Tuesday: (Max Speed) - 6 to 8 x 40m FLYS w/ 3 to 4 min rest + 15 to 20 min cool down
* Don't have a way to measure 40m, try going all out for 5 seconds!
Wednesday: (Recovery) - 30 to 45 min recovery run with 4 strides at end
Thursday: (Tempo) - Your choice of 6 x 3 minutes ON w/ 45 seconds rest or 4 x 5 min w/ 1 min rest + 5 to 10 min cool down
Friday: (Speed Endurance) - 6 x 150m at near max with 4 minutes recovery + 15 to 20 min cool down
Saturday: (LONG RUN) - 50 to 70 min run. At minute 40, pause for 4 x 100m strides, then continue.
Sunday: (OFF)

Throws