Mepham Spring Break Distance Training
Monday, April 2 - 45-minute run; Drills/Stretch/Balance and walks (injury preventive drills)/4 x 100 stride-outs Tuesday, April 3 - 2-mile warm-up; 9 x 200 (5:00 rest in-between - light jogging during rest period); 1-mile cool-down jog Wednesday, April 4 - 1-hour run; Drills/Stretch/Balance and walks (injury preventive drills)/4 x 100 stride-outs Thursday, April 5 - 2-mile warm-up; 5 x 500 (5:00 rest in-between - light jogging during rest period); 1-mile cool-down jog Friday,
Mepham Spring Track Distance Training - Week 4
Monday, March 26: Boys - League Meet @ Jericho Girls - 45-minute easy run; Drills/stretch/4x100-meter strides Tuesday, March 27: Boys - 45-minute easy run; Drills/stretch/4x100-meter strides Girls - League Meet @ Jericho Wednesday, March 28: Hills @ Newbridge Park Thursday, March 29: 1-hour run; Stretch-out Friday, March 30: 30-minute recovery run; Drills/stretch/4x100-meter strides Saturday, March 31: 2-mile warm-up; Workout: Long Intervals 3-4 x 1200 Cool-down: 1-mile Sunda
Mepham Distance Training Plan (Week 3)
Monday, March 19: Warmup: 2-Miles, drills/dynamic stretching Workout: 9 x 200 Cool-down: 1-mile Tuesday, March 20: Tempo Run - 3-miles Wednesday, March 21: Recovery day - easy 45-minute jog Thursday, March 22: Warmup: 2-Miles, drills/dynamic stretching Workout: 5 x 500
Cool-down: 1-mile Friday, March 23: Recovery day - easy 30-minute jog Saturday, March 24: Season Opener at Vally Stream Sunday, March 25: Off
MEPHAM DISTANCE TRAINING PLAN (SPRING TRACK WEEK 2)
Monday, March 12: Warm-up: 2-miles/drills/dynamic stretch Workout: 8x400@ mile race pace [Girls - 80-85/Boys - 65-70] (200-meter recovery jog after each) Cool-down: 1-mile jog/stretch out Tuesday, March 13: Warm-up: 2-miles/drills/dynamic stretch Workout: 8 x Flying 30's (Jog 10 meters - Sprint 30 meters) (4-minutes recovery after each) Cool-down: 4-miles/stretch out Wednesday, March 14: Recovery day - 45-minutes easy Thursday, March 15: Warm-up: 2-miles/drills/dynamic stretc
MEPHAM DISTANCE TRAINING PLAN (WEEK OF MARCH 5-11)
This is the first week of spring track practice for the Mepham distance runners. Most of these runners have already completed a cross country season in the fall and a winter track and field season.. Others have done other sports including soccer, volleyball, wrestling and basketball so everybody has a strong fitness base. The following is not recommended for those that are brand new to running or have not been training for a while. Monday, March 5: Warm-up: 2-miles of easy
