Out of Town Workouts

Group Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Warm Up: Skip Warm Up: Skip Warm Up: Skip Warm Up: Skip Warm Up: Skip
Lap, Drills, Mobility Lap, Drills, Mobility Lap, Drills, Mobility Lap, Drills, Mobility Lap, Drills, Mobility
Warm Up & Cool Series Series Series Series Series 20 min active
Down for all Groups Off
Cool Down: Bare Cool Down: Bare Cool Down: Bare Cool Down: Bare Cool Down: Bare recovery
Foot Lap, Barefoot Foot Lap, Barefoot Foot Lap, Barefoot Foot Lap, Barefoot Foot Lap, Barefoot
Walking, Core Walking, Core Walking, Core Walking, Core Walking, Core

15 minute Run &

4- 6 - 8 x 15 sec, 4- 6 - 8 x 15 sec, 15 minute Run & 6 20 min active
Sprinters Hills 10x15 Circuit Off
20 sec, 30sec 20 sec, 30sec Strides recovery
seconds if possible

Aerobic Intervals
Aerobic Tempo,
20/30/40 Minute +
400m Repeats x 1st half of Circuit + 200m Repeats x 25 minute Run & 6 20 min active
Mid-Distance Hills 10x15 *
6-8-12
25minute run 6-8-12, Rest walk Strides recovery
seconds
Rest walk 400m 200m between
between

Aerobic Intervals
Aerobic Tempo,
30/40/50 minute 6-8–10- 12x
2 mile pace/ 2min 6-8–10-12x
20/30/54min + 4-6 20 min active
Distance Hills 10x15 400m Repeats Rest Rest - 4-6 x 800m 200m Repeats *
Strides recovery
seconds walk 400m between
repeats Rest walk 200m
between

If you are skiing or hiking or sailing gage

You determine how many of sets you
Everyone needs to the work you’ve put in and that activity ** Throwers can
Notes do of a workout, the numbers are
properly warm up either replaces your workout or modifies add weights
suggestions.
your workout

Round 1 exercise 100m stride (first 1/2) Round 2 exercise and drill
Stretching Sequence - Toe Touches -
(2nd half) straight legs, one leg ahead, toes up, reach
down, bring arms up to standing straight,
1 min plank 100 m Stride 1 min plank A-skip baby step, repeat - Quad Stretch -
knees should be side by side, pull to same
15-20 push ups 100 m Stride 15-20 push ups B- Skip leg glute, other arm over the head Knee
to Chest - pull knee up to chest and raise
10 squats 100 m Stride 10 squats High Knees up onto toes of other foot Hip Pulls - two
Mobility Series - hands on your shin, pull leg up and calf
30/30 side plank 100 m Stride 30/30 side plank Hamstring Kickers raise on other foot One Leg Squat - foot
crosses over other knee, hands out for
balance and squat Up & Over Lunge -
20-40 sit ups 100 m Stride 20-40 sit ups High Skips lunge but foot steps over knee height Side
Lunge - side lunge lean with up and over
Circuit - Monster Walk - Opposite arm to opposite
leg

10 jump squats 100 m Stride 10 jump squats Fast Legs

A skip - Toe to sky/ knee 90*
B skip - Lead with knee/ knee up kick out
45 -1min Mt. 100 m Stride 45 -1min Mt. A-skip
pull back
Climbers Climbers High knees - 90* all the way down/ run out
10 hurdle drills 100 m Stride 10 hurdle drills B- Skip don’t stop
Drills - Hamstring kickers - Like butt kickers but
better posture, needs up.
45 seconds plank 100 m Stride 45 seconds plank High Knees High Skips - push up using calf
to push up to push up Fast legs - Left then right little steps in
between
10- 15 burpees 100 m Stride 10- 15 burpees Hamstring Kickers