MONDAY MARCH 30th
DISTANCE
1600/3200 - 8 to 10 Miles then do Core: 10 Burpees, 10 Body Squats, 10 Push-Ups, 10 Crunches, 10 Lunges Per Leg - Do 3 Sets
800/1600 - 6 Miles then do Core: 10 Burpees, 10 Body Squats, 10 Push-Ups, 10 Crunches, 10 Lunges Per Leg - Do 3 Sets
MIDDLE DISTANCE
Shawn /Na'im/ Jamari - 7 x 90 Second Runs on Grass at 90% - 2 Min Rest After Each One
400 - 6 x 200 @ 75% 200 % Chart Rest is 2 Min in Between - To be creative with no track count 220 Walking Steps if no track. 200 Meters = 656 Feet
SPRINTERS
OFF
THROWERS - THIS IS YOUR WORKOUT FOR MONDAY, WEDNESDAY, FRIDAY
1 x 10 Regular Push Ups
1 x 10 Leg Up Push Up - Push Up then Touch Opposite Hand to Opposite Toe
1 x 10 Knee Up Push Up - As you push up bring your knee on top of the elbow. Aternate each time.
1 x 10 Decline Push Up (Put you feet in a Chair)
2 x 10 Body Weight Squats - Hands Out in Front
1 x 10 - 1 1/4 Squat - Squat All the way dowm, come up to a quarter squat, squat back down, then come all the way up. Repeat.
1 x 10 - Speed Skaters -Bring Opposite Knee Behind the Heel and Squat.
3 x 10 - Dips - Use A Chair
2 x 10 - 20 on each leg - 1 Leg Squats - Sit in a chair, extend one leg out and squat up and down on one leg. If you need support, sit next to a table to assit you.
Ab Workout of your choice.
TUESDAY MARCH 31st
DISTANCE
800/1600/3200 - Run 1 Mile, then do 6 Hill Sprints. Mark out 200 Meters and do 5 x 200 Meter Runs. To be creative with no track count 220 Walking Steps if no track. 200 Meters = 656 Feet
MIDDLE DISTANCE
Shawn/Na'im/Jamari - Tempo Run - 4 x 5 Min run with 60 Sec Rest or 25 Min Tempo Run. Tempo = Almost as fast as you can for that distance/time
400 - 95% Effort - 5 x 50 Meter Sprints, 4 x 160 Meter Sprints, 2 Sets of 4 x 60 Meters Sprints on a Hill/Incline - Please do all on grass if possible
SPRINTERS
Sprinters - 2 Sets of 3 x 20 Second Runs @ 90% - 90 Second Walk in between each one. Rest 8 Min then repeat - Prefer Grass - High Jumpers do this Workout plus 10 backbends and hold for 5 seconds.
WEDNESDAY April 1st
DISTANCE
800/1600/3200 - 5 to 6 Miles Easy then 6 x Strides
MIDDLE DISTANCE
Shawn/Na'im/Jamari - Recovery Run - 25 Min Light & Easy
400 - 15 Min Light & Easy Recovery Run.
SPRINTERS
OFF
THURSDAY April 2nd
DISTANCE
800/1600/3200 - LADDER DAY: 1 min easy, 1 min race pace. 2 mins then 3 mins, 4 mins, 5 mins. Then come back down: 4,3,2,1. After completions strides then core workout from Monday.
MIDDLE DISTANCE
Shawn(17 Sec) /Na'im (20 Sec) /Jamari (19 Sec) - Speed Endurance - 5 x 150 - 4 Min Rest after each one
400 -2 x 600 @90% ( 400 M- Boys 60 Sec, Girls 70 Sec) Then a 200 Meter Kick (25 Seconds) Rest for 15 Min then Repeat
SPRINTERS
15 Min Run on Treadmill if possible @ 60 Percent - This is a moderate pace where you shouldn't be able to have a conversation when running, kind of out of breath. High Jumper - 10 Min Run plus 10 Backbends and hold for 5 Seconds.
FRIDAY April 3rd
DISTANCE
800/1600/3200 - EASY 6 Miles
MIDDLE DISTANCE
Shawn/Na'im/Jamari - Recovery Run - 25 Min Light & Easy
400 - 400 - 2:30 Min Easy Run, Rest 2min, 1:30 Easy Run, Rest 2 Min, 45 Sec Easy Run, Rest 2 Min, 1:45 Sec Easy Run, Rest 2 Min, 2:45 Min Easy Run.
SPRINTERS
OFF
SATURDAY APRIL 4th
DISTANCE
800/1600/3200 - LONG MILEAGE - 45 Min to 60 Min Run. 5 x Striders and Monday Core Workout
MIDDLE DISTANCE
Shawn/Na'im/Jamari - 15 Flying 30 meter runs. Flying = You shold be running like a head start to reach maximium speed. 2 min rest after each one.
400 - 3 x 200 @95% 12 Min Rest After Each One
SPRINTER
3 Sets 4 x 30 Meter Sprints - Run Fast for 100 percent - Count 35 Big Walking Steps for 30 Meters. 30M = 98 Feet
2 Min rest after each 30 Meter Sprint. 6 Min rest after each set.
High Jumper - 10 Backbends and hold for 5 Seconds. 25 X Squat Jumps on Stairs or Box Jump if Possible. 25 Jumps with Jump Leg (One Leg Straight & the other at a 90 Degree Angle. Then 10 Circle Runs, can do in their driveway. Then do 4 x 30 Meter Sprints at 90% 2 Min rest after each.
SUNDAY APRIL 5th
DISTANCE
800/1600/3200 - OFF
MIDDLE DISTANCE
Shawn/Na'im/Jamari - OFF
400 - OFF
SPRINTERS
OFF
Birmingham, Alabama
The Panthers had a fast weekend with numerous personal records and podium finishes......
more information...
You can pay with Cash, Money Order, or Check. Just have your athlete bring it to school and turn it in to Coach Mack. Please write all checks to Panther Track Booster Club and in the memo line put your athlete name and track fees.
1. Go to Browser and Click Chapel Hill Fees
2. Click Donation
3. Put in the Amount for $150.00
4. Please Put your Child's Name 2020 Track Fees and proceed to add to cart.
