2010 Summer (off season) Workouts

JULY WORKOUT

This is a four day a week workout. If you attend 2 practices during the week with Amy you can skip one of the 30 minute runs. We WILL be running these in August just to let you know.
 

July 4-10
Workout#1 – 30 minute run
Workout#2 – Pyramid Run
Workout#3 – 30 minute run
Workout#4 – Breakdowns -  2 sets

July 11-17
Workout#1 – 30 minute run
Workout#2 – Cone Repeat –
Workout#3 – 30 minute run
Workout#4 – 100 yd repeat sprints

 
July 18 – 24
Workout#1 – 30 minute run
Workout#2 – Breakdowns – 3sets
Workout#3 – 30 minute run
Workout#4 – Cone repeat

 
July 25-31
Workout#1 – 30 minute run
Workout#2 – 100 yd Repeat run
Workout#3 – 30 minute run
Workout#4 – Pyramid run

RUN EXPLANATIONS

Pyramid Run ( 75% maximum effort)
300 yards;200yds;150yds;100yds;150yds;200yds;300yds
Run these distances with one minute rest between each workout
This can be done on a track( 440 yds) or length of soccer field ( 100 yds long)
Stretch/cooldown

Breakdowns
Run 300 yds ( 50 %)
Easy Jog 100 yds
Run 200 yds ( 75%)
Easy Jog 50 yds
Walk 50 yds
Sprint 100 yds ( 100% effort)
Walk 100 yds – then begin next set
Stretch/cooldown

Cone Repeat Run – 2 cones or other markers 30 yds apart
Run from cone 1 around cone2, back to cone 1
Rest 40 seconds
Run from cone 1around cone 2,back to cone 1, twice
Rest 40 seconds
Run from cone 1around cone 2,back to cone 1, three times
Rest 40 seconds
Run from cone 1around cone 2,back to cone 1, four times
Rest 40 Seconds
Run from cone 1around cone 2,back to cone 1, five times
Rest 5minutes
Repeat the above program in reverse order, 5,4,3,2,1
Stretch/cooldown

 
100 Yard Repeat Sprints (100%)
5 times  100 yards with 30 second rest between each 100 yds
5 minute rest
4 times 100 yards with 30 second rest between each 100 yds                                                
5 minute rest
3 times 100 yards with 30 second rest between each 100 yds
Stretch/cooldown