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- SPRING BREAK WORKOUTS -

Below is the spring break workout schedule. If you are going out of town, don't make the mistake of not running the whole week. losing a week will be very hard to come back from when we get back. HIGH SCHOOL ATHLETES, THIS COULD BE THE DIFFERENCE BETWEEN WINNING A STATE TITLE IN MAY AND COMING HOME EMPTY HANDED.... If time is an issue, simply try to get out at least THREE of the days.

WE MAY HAVE OPEN TRACK PRACTICES THROUGHOUT NEXT WEEK. I WILL KEEP YOU POSTED.


Please email Coach Alessandro if you have questions about workouts.

I WILL BE AT THE TRACK A FEW DAYS NEXT WEEK FOR THOSE WHO WANT TO WORKOUT. DETAILS TO FOLLOW.

Sprinters: (Sample Week) - START EACH WORKOUT WITH WARMUP, STRETCHING, AGILITY DRILLS, ETC.

MON - 12X40M WITH 5 MIN REST AFTER EVERY 4
TUES - EASY 1 MILE RUN
WED - 100, 200, 300, 300, 200, 100
THURS - EASY 1 MILE RUN
FRI - 2X450 WITH 5 MIN REST IN BETWEEN ; 3X200 @ 36 SECONDS
*RUN ON SATURDAY AND SUNDAY IF YOU DID NOT RUN MUCH OR WERE NOT ABLE TO BECAUSE OF TRAVEL*

 

GIRL Distance : (Sample Week) - START  BY WARMING UP, STRETCHING, ETC
(IF UNABLE TO DO WORKOUTS, SUBSTITUTE WITH THE SECONDARY OPEN. IF YOU CAN'T DO THAT, JUST RUN WHAT YOU CAN!!)
MON - IF POSSIBLE DO 400M, 2X300M, 3X200 - 400 RECOVERY -
ALT OPTION: FARTLEK RUN
WARMUP MILE
70 SECONDS HARD, EASY 3 MIN RUNNING
50 SECONDS HARD, EASY 2 MIN RUNNING X 2
35 SECONDS HARD, EASY 2 MINUTES RUNNING X 3
RECOVERY MILE-2 MILES

TUES - NORMAL DISTANCE RUN
WED - 6 X 300 METER (MS RUNNERS DO AT LEAST 3 OR 4 (OTHERWISE, 55 SECONDS HARD X 6 WITH 3 MIN ACTIVE REST)
THURS - NORMAL DISTANCE RUN
FRI - NORMAL DISTANCE RUN
*RUN ON SATURDAY AND SUNDAY IF YOU DID NOT RUN MUCH OR WERE NOT ABLE TO BECAUSE OF TRAVEL*

 

BOYS DISTANCE:

 

START  BY WARMING UP, STRETCHING, ETC
(IF UNABLE TO DO WORKOUTS, SUBSTITUTE WITH THE SECONDARY OPEN. IF YOU CAN'T DO THAT, JUST RUN WHAT YOU CAN!!)

MON - IF POSSIBLE DO 2X400M, 2X300M, 3X200 - 400 RECOVERY -
ALT OPTION: FARTLEK RUN
WARMUP MILE
70 SECONDS HARD, EASY 3 MIN RUNNING X 2
50 SECONDS HARD, EASY 2 MIN RUNNING X 2
35 SECONDS HARD, EASY 2 MINUTES RUNNING X 3
RECOVERY MILE-2 MILES

TUES - NORMAL DISTANCE RUN
WED - 6 X 300 METER (MS RUNNERS DO AT LEAST 3 OR 4 (OTHERWISE, 55 SECONDS HARD X 6 WITH 3 MIN ACTIVE REST)
THURS - NORMAL DISTANCE RUN
FRI - NORMAL DISTANCE RUN
*RUN ON SATURDAY AND SUNDAY IF YOU DID NOT RUN MUCH OR WERE NOT ABLE TO BECAUSE OF TRAVEL*

Highlands Middle School

2350 Memorial Parkway
Fort Thomas, KY 41075

Phone: 859.441.5222