OYO Training Week 2

Athletes,

We hope that your first week of ON YOUR OWN training went well. The IHSA has NOT cancelled our season, but instead delayed the start of the outdoor portion. Do your best to stay focused and work hard. Take advantage of any training opportunites you have and we can come back stronger than ever. Recommended workouts for the week are posted below. Please reach out to a coach if you need ANYTHING.

Best,

LCHS Track Staff

Sprints - Click here

Throws - Please check with Coach McClaren

Distance - Please check Google Classroom for full details.

Monday: (SE 2) - 8 x 400 (or about 70-75 seconds if you don't have a 400m loop) @ 5 seconds faster than mile race pace with 3 minutes rest with 5 to 10 min cool down.
(email me if you don't know how fast your mile race pace should be).
Tuesday : (Recovery) - 30 to 45 min recovery run with 4 strides at end
Wednesdy: (Max Speed) - 6 x 40m FLYS w/ 3 to 4 min rest + 15 to 20 min cool down.
Thursday: (Hills) - 6 to 12 x w/ jog down recovery + 15 to 20 minute cool down.
Friday: (Recovery) - 30 to 45 min recovery run with 4 strides at end
Saturday: (RACE) - Time Trial effort for 0.4 or 1.5 miles HARD! You choose which one! Take a short break and do 2 to 3 x 120m QUICK. Then a 15 to 20 min cool down. Check your miles for the week and decide if the length.
Sunday: OFF