Spring Break Schedule & Workouts

Here's our Spring Break schedule (see below). We'll meet at ALHS Track (caboose) unless otherwise noted:

Friday	10 - 10:45 a.m.
Saturday	10 - 11:15 a.m.
Monday	10 - 11:15 a.m.
Tuesday	10 - 11:15 a.m.
Wednesday	10 - 11:15 a.m.
Thursday	10 - 10:45 a.m.
Friday	10 - 11:15 a.m.
Saturday	10 - 10:45 a.m.

If you are not in town, here are the workouts you should do. Make sure to maintain all the work you've done since January! We've got a meet the Tuesday we get back from break:

Friday: Recovery Run

6 x 100 (up-tempo)

15 minutes

Saturday: Anaerobic Interval Run

2 x 300 at 5-15% faster than mile pace

Sunday: Off

Monday: Continuous Tempo Run

4 x 100 (up-tempo)

18 minutes at 75-85% max HR

This is 156-178 bpm or 39 - 45 beats per 15 seconds

Tuesday: Continuous Aerobic Running

6 x 100 (up-tempo)

20 minutes at 65-75% HR max

65-75% HR max = 135 - 156 bpm

135 - 156 bpm = 34 - 39 beats per 15 seconds

Wednesday: Aerobic Interval Run

4 x 100 (up-tempo)

3 x 600 at 85 - 95% max HR

This is 178-198 bpm or 45 - 50 beats per 15 seconds

Thursday: Recovery Run

4 x 100 (up-tempo)

15 minutes

Friday: Anaerobic Interval Run

4 x 200 at 5-15% faster than mile pace

Saturday: Recovery Run

4 x 100 (up-tempo)

10 minutes