Pay-To-Participate Due/Spring break schedule and workouts

Dear athletes and parents,

   I hope you had a great Easter and are enjoying spring break.  Below are the practice times and workouts for spring break.  Also, please go to www.payforit.net which will open THURSDAY. It will have the pay-to-participate bill applied and make your payment.  You may also turn in a check to the athletic office.

Salem Line-Up
Girls please look at the line-up for the Salem Dual meet.  Please let me know if you have any questions or concerns with your events.  I will do my best to accommodate.

Salem Girls Line-Up

Practice Times

Tuesday 3/29 = Outdoor Track 10am-11:30am Coach Gutteridge
Wednesday 3/30 = Outdoor Track 10am-12:00pm Coach Cullen
Thursday 3/31 = Outdoor Track 10am-12:00pm Coach Cullen
Friday-Sunday  = On your own

Sprinters, Jumper, Throwers
Workout 1 = 2 lap warm up, Dynamic warm up, 200 repeats X 6 (at 400m goal pace) ex. 400m. goal = 52 then run all 6 AT 26 seconds...not faster, not slower. Walk a full 200m. in between., 2 lap cool down.

Workout 2 = 3 miles easy, 75m. buildups on football field X 8

Workout 3 = 2 lap warm up, Dynamic warm up, 100, 200, 300, 300, 200, 100. @ 90% speed...full recovery in between. (walk the same distance you run to recover in between). 2 lap cool down

Workout 4 = 2 lap warm up, Dynamic warm up, 8 laps Sprint curves, jog straights. buildups on football field X 8

Workout 5 =Get at least one more 3 mile run in on one of the days over the break

400/800
Workout 1 = WU, 3 miles @ T pace, 6 x 150 Sprint-Float-Sprint, CD

Workout 2 = WU, 4x200 1R, 6x400 2R, 4x200 1R, 4x200 FAST, 200wR, CD (R PACE) 

Workout 3 = WU, 3-4 miles easy, core, stretch down

Workout 4 = WU, 16x200 @ current mile pace, 100w/jR, CD

Workout 5 = WU, 3-4 miles easy, Work on hand-offs,core, stretch down

Weekend = Off 1 day, Long Run 1 day



800/1600/3200
Workout 1 = Pictures, WU, 3 miles @ T pace, 6 x 150 Sprint-Float-Sprint, CD
Workout 2 = WU, 4x200 1R, 6x400 2R, 4x200 1R, 4x200 FAST, 200wR, CD R PACE
Workout 3 = WU, 4-6 miles easy, core, stretch down
Workout 4 = WU, Run 600m as many times as possible at mile race pace. Run smart, once you can’t hold race pace you are done. 90 second rest from first person in the group. Goal 6-10 or more. Long cool down.
Workout 5 = WU, 4-6 miles easy, Work on hand-offs,core, stretch down

Weekend = Off 1 day, Long Run 1 day

Matt Gutteridge
Head Girls Track and Field Coach
www.hartlandtrack.com