Workout Schedule
Here you will find useful information for your as a runner or your sun or daughter to run! This was created by monitoring an 8th grader. Workouts can be adjusted upon your ability.
Week 1
Day 1- Warm Up- 1 mile easy
Workout- long run 5 miles on sidewalk
cool down-run 2 laps around track easy
stretch- 15 minutes
core- 4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides
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Day 2- Warm up- 1 mile
Workout- 1 mile HARD,400 HARD,
Cool down-- 1 mile
Stretch and Core- Same as day 1. Step up upon request
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Day 3- Warm up- 1 mile
workout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard,
Cool down-1 mile
Stretch and core same as previous
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Day 4- Warm up- 1 mile
Workout- 1 mile on track, 3 minute break, 800,3 minute break, 1 lap of stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5 minute break
Cool Down- 1 mile
Strecth and core same as previous
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Day 5- warm up- 1 mile
workout- 3.5 miles medium
Cool down- 1 mile
Stretch and cored same as previous
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Day 6- INTERVAL WORKOUT
Warm up- 2 laps extra easy
Workout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15
Cool down-2 laps
Strecth 15 minutes extra for day off
core same as day 1
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Day 7- RECOVERY DAY