Spring Break Workouts 2025

Team Practices at the Track

Spring Break 2025

Thowers:  TBA

Sprinters, hurdlers, jumpers: TBA

Distance: TBA

You must workout at home if it is impossible to get to school practices over break. 

Alternate workouts can be found below.

Why practice over Spring Break?

If you don’t workout for a week and a half, your performance will suffer for the rest of the season.

Are workouts optional?

NO, not if you want to be good. However, We understand that many of you will not be able to attend scheduled practices at school due to family vacations, transportation issues, babysitting for younger siblings, and other valid reasons. Therefore, attendance at the scheduled practices is optional, but the WORKOUTS ARE NOT. 

How can I do the workouts, if I can’t make the scheduled practice times?

Your coaches have off track options for your workout. Those options are listed below and will be posted to links on athletic.net as well as videos of drills and techniques.

If the scheduled practices are “optional” why come?

It’s more fun AND more productive to work out with teammates.

Your coaches will reinforce good efforts and techniques and correct bad habits.

It’s difficult to practice relay exchanges by yourself.

We have tons of teaching and work to do in the hurdles, and field events.

Full jumps, throws, and block work should only be done under a coach’s supervision.

You don’t have blocks, hurdles, high jump and pole vault pits at home.

While the track is open to the community for running, the pits are not.

How many workouts are REQUIRED?

Two. Three is better.

Only two?

Two to three hard track sessions in a week is plenty to improve when coupled with wo to three days of active rest like easy distance, basketball, biking, etc. to fill out the schedule. Strength and speed gains are made on the easy days that follow a hard workout.

What if the weather is bad?

Watch athletic.net, Remind, and FinalForms emails for practice times and cancellations.

When are spring break practices?

It depends on your event group and the weather. Scheduled workout times for field events, hurdles, and group workouts will be communicated through Athletic.net, Remind, and Final Forms.

• Weather cancellations will be posted to athletic.net,Remind, and emailed  through FinalForms

Sprint workouts

1. LSE Long Speed Endurance

   1. 4x150 with 5+ minutes rest(walk around track)

   2. Home version

      1. 4x20 seconds at 100% Rest at least 5 minutes

2. Absolute Speed

   1. 4x 40 timed with FULL recovery

   2. Home version

      1. Estimate the distance with FULL Recovery

3. Bonus: UCLA 400 workout

   1. 3x200 fast with 100 walk back, 100 sprint at the end

   2. Home version 

      1. Sprint 30 seconds  Walk back halfway to start

      2. Repeat 3 times

Distance workouts

1. Base Mileage

   1. 15-20 minutes easy

   2. 4-6 hard hills or 8-10 striders

   3. 10-20 minute cooldown

2. 12 minute 2 mile

   1. 8x400 at 90 seconds start every 4 minutes

   2. Home version 

      1. Start every 4 minutes

      2. Run hard 90 seconds walk the rest

      3. Repeat 8 times

3. Race modeling 800

   1. Track version 

      1. Sprint 100(400 pace) walk 100

      2. 200 at 800 pace

      3. 3 minute rest

      4. Repeat 2-3 times

   2. Home version

      1. Sprint 10 seconds

      2. Walk  1 minute

      3. Run hard 30 seconds(800 pace)

      4. Repeat 2-3 times

4. Bonus: Base mileage

   1. 30+ minutes easy continuous runs

   2. 2-3 days over break

Throwers

1. Times to TBA

2. Home version

   1. Footwork drills-see videos throws resources

   2. Lift weights 

   3. Plyos

   4. Core Work, Body Weight exercises, i.e. push ups, squats, planks, leg lifts,...

Scheduled workout times for field events, hurdles, and group workouts TBA