Ric Rojas Running

2011 Junior Winter Workouts

Standard Warm Up Card

*Jog 10-15 minutes

*Dynamic Stretch
*Drill-Skipping
*2x50m mini-strides easy
*10 push-ups

*Calf Stretch
*Drill-Side Hop
*2x50m mini-strides medium
*12 roaches

*Standing Quad Stretch
*Drill-A Skip
*2x50m mini-strides faster
*12 Tabada squats
"Workout Guidelines for the Holidays
Standard Warm up:  Jog 10 minutes, stretching, drills, strides (Please see"Standard Warm-up Card")
Standard Cool down:  Jog 5-10 minutes

Monday, 12/20/2010
Middle Distance: Day Off
Sprinters:  Day Off

Tuesday, 12/21/2010
Middle Distance-Transition: 1K Tempo Run/(see "Circuits" below)/1K Tempo Run
Sprinters-Transition:  400m run (PE=6); (see "Circuits" below); 400m run (PE=6)

Wednesday, 12/22/2010
Middle Distance: Day Off
Sprinters:  Day Off

Thursday, 12/23/2010
Middle Distance-Transition: 1200m Tempo Run/(see "Circuits" below)/1200m Tempo Run
Sprinters-Transition:  600m run (PE=6); (see "Circuits" below); 600m run (PE=6)

Friday, 12/24/2010
Middle Distance-Conditioning: 6 x 2 min hill
Sprinters-Conditioning:  6 x 1 min hill

Saturday, 12/25/2010
Day Off - Merry Christmas!

Sunday, 12/26/2010
Middle Distance-Conditioning: Run 6-8 miles
Sprinters-Conditioning: Run 2 miles

Monday, 12/27/2010

Middle Distance: Day Off
Sprinters:  Day Off

Tuesday, 12/28/2010
Middle Distance-Event Specific:  600m run (PE=6.5); 3 x (4x200m) at race pace + 4 sec, race pace + 2, race pace; 600m run (PE=6.5)
Sprinters-Event Specific:  300m run (PE=6.5); 4 x (2x100m), PE=4, 5, 6, 7 per set; 300m run (PE=6.5)

Wednesday, 12/29/2010
Middle Distance: Day Off
Sprinters:  Day Off

Thursday, 12/30/2010
Middle Distance-Conditioning: 3200m Tempo Run (PE=6.5)
Sprinters-Conditioning:  800m tempo Run (PE=6.5)

Friday, 12/31/2010
Middle Distance-Conditioning: 8 x 2 min hill - progressively harder
Sprinters-Conditioning:  6 x 1 min hill - progressively harder

Saturday, 1/1/2011
Day Off - Happy New Year!

Sunday, 1/2/2011
Middle Distance-Conditioning: Run 6-8 miles
Sprinters-Conditioning: Run 2 miles

Ric Rojas Running 2011 Winter Program  Circuits





12/24/2010  Meet at South Boulder Rec Center




    Round 1 Round 2 Round 3 Round 4
  Each Circuit = ~12 Minutes
       
1  
Core Strength Roaches x 2 sets Leg Drops x 2 sets Side Planks with Med ball or KB x 2 sets Straight Planks x 2 sets
2  
Upper Body Stretch/Strength Windmills Arm Pull Across Push-ups Push up variations- push and reach with 1 arm
3  
Lower Body Stretch Calf Stretch Deep Hamstring Stretch Lower Back Stretch Standing Quad Stretch
4  
Lower Body Strength Tabada Squats with KB 3 x 20 sec on/off Stationary Lunges with KB 3 x 10 on each side Rapid Fire Calf Raisers with KB on 2X4: 3 x 20 seconds Agility Ladder variations

2 X 50 m stride PE = 4  PE = 5 PE = 6   PE = 7

1 x 500 m circuit PE = 4  PE = 5 PE = 6   PE = 7

Drills  Skipping Side Hop A-Skip Karaoke
 8 
Warm Down