Sunday, March 6, 2011
Warmups at high school
5 x 50 yard pickups
7-8 x 200 @ 28-29, jog 200 between
4 x 50 @ 200 pace, walk 200
Core Stretching
50 x situps
35 x pushups
Upper Body lifting (if supervised)

Monday, March 7, 2011
2 sets of 4 x 100 walk 100, jog 400 between sets
stretching
Core Work
50 situps
35 pushups



Tuesday, March 8, 2011
Warmup at school
20 min warmup drills
5 x 50 yard pickups on field
3 x 200 @ 300 pace , full recovery pace should be 24 second for 200
2 x 100 @ 200 pace, full recovery
stretching
50 situps
35 pushups
Core 


Wednesday, March 9, 2011
20 min warmup at school
6x8 handoffs at 4x100 meter distance @ 90%
4 x 80 meter pickups with full recovery
Core Stretching
50 x situps
40 pushups
Upper  Body Lifting

Thursday, March 10, 2011
Jog 1 lap around track
Warmup routine for 20 min
8 x 150 @ 400 pace, walk 150
8-10 x handoffs 
50 x situps
40 pushups

Friday, March 11, 2011
Trip to NY?