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Boys April Break Training Program

posted Apr 24, 2016, 12:39 PM by Bethlehem Runs
See below the Boys workouts for April break. 

Thursday

·         DISTANCE

o   800 Guys:

§  4(3x300) jog 100 minute between each rep jog 400 between each set

§  2:04 46

§  2:05 46-47

§  2:08 48

§  2:26 55

 

o   1600 Guys:

§  3(3x400) 200  meter jog recovery

o   Varsity Guys:

§  2(600-500-400-300-200) 90 second recovery 5 minutes between each set

·         Sprinters:

o   2x250+100 1x300 6-8 minutes recovery

 

Hani:

3x1000 3:15 3 minute rest

4x200@ 34 jog the recovery

 

Friday:

·         Distance guys

o   3 miles warm up 4x1000: 1 minute between each 1000

§  3:16-3:18-3:21-3:243:30-3:34-3:40-3:43/ 3:54-4:00

·         800 Guys

o   1 mile easy 2x1000: 1 minute between each 1000 followed by 4x150

§  3:35-37-40-50

·         400 guys

o   2x450 1x200

§  55-57-59

Monday: Meet

 

Tuesday:

·         Distance Guys:

o   6 miles 4x100 meter strides

·         800 Guys

o   3 miles 4x150 meter strides

·         400 guys

o   6x200@ 26 seconds 3 minutes recovery

Wednesday: off

·         Distance Guys:

o   4 miles easy Run

Thursday:

·         Sprints:

o   3x150 +250+3x150

§  Malick at 17-Rosetti at 18- everyone else at 19 for the (150)

§  Malick is at 24 for the 200 of the 250. Rosetti is at 25. Everyone else is at 26.

·         800 guys:

o   4(3x200@ 31-34) 1 minute recovery between each interval: 4 minutes between each set

§  Cavaliery is at 32 everyone else is at 34. Hani and python is at 31.

·         Distance guys:

o   2(600-500-400-300-200) 90 seconds jog between each interval: 5minutes between each set

§  Dawson: 1:35 +3, 84, 65, 48, 30

§  Davitt/Culley: 1:40+3, 85, 67, 50, 31

§  Grossmann/Davis/Baranski: 1:42+3, 85, 67, 31

§  Jack: 1:43+3, 86, 69, 31

§  Manley: 1:45+3, 88, 71, 32

§  Cheu:1:45+3, 90, 72, 33

§  Heart: 1:59, 93, 80, 34

§  Mikey: 2:08, 1:43, 85, 36

Friday:

·         Distance:

o   Easy 3 miles

·         Sprints Hurdle mobility and starts

 


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