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December 2014 Track December 2014 ◄ Nov 2014 ~ December 2014 ~ Jan 2015 ► Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 Weights. Speed Warm Up. Weights. Fitness Warm Up: Weights. 20-25 min trail run. Tempo Warm Up. Workout: 5- Workout: 2(4x30m) Hill Sprints Tempo Warm Up. 20-25min run. Fitness Warm Up. 6 x 500m @ 2mile pace w/ with 3 min walk back recovery Workout: 2(3x150m) @ 800m Workout: 10x100m every 60 100m walk back recovery. and 6 mins rest between sets. pace with 250m walk rest and secs.(run barefoot on the Tempo Cool down with 6 Speed Cool down. 400m walk between sets. football field if possible. stadium lunges. Tempo Cool down with 6 Fitness Cool down. stadium lunges. 7 8 9 10 11 12 13 Weights. Speed Warm Up. Weights. Fitness warm Up: Weights. Fitness warm Up: Tempo Warm Up. Workout: Workout: 2(4x30m) Hill Sprints Tempo Warm Up. 25-35 min run. Fitness Warm Up. 25-35 min run. 500m., with 3 min walk back recovery Workout: 2(3x150m) @800m Workout: 10x100m every 60 400m.,300m.,400m.,500m. and 6 mins rest between sets. pace with 250m walk rest and secs.(run barefoot on the @2mile pace with 100m walk Speed Cool down. 400m walk between sets. football field if possible) back. Tempo Cool down with 6 Tempo Cool down with 6 Fitness Cool down. stadium lunges. stadium lunges. 14 15 16 17 18 19 20 Weights. Speed Warm Up. Weights. Fitness warm up: Weights. Fitness warm up: Tempo Warm Up. Workout: 2(4x40m) Hill sprints Tempo Warm Up. 25-35 min run. Fitness Warm Up. 25-35 min run. Workout: 5-6x 500m @ 2 mile with 3 min walk back recovery Workout: 2(3x150m) @ 800m Workout: 10x100m every 60 pace with 100m walk back and 8 min rest between sets. pace with 250m walk rest and secs.(run barefoot on the recovery. Tempo Cool down Speed Cool down. 400m walk between sets. football field if possible) with 6 stadium lunges. Fitness Cool down with 6 Fitness Cool down stadium lunges. 21 22 23 24 25 26 27 Weights. Tempo Warm up: Weights. Fitness Warm Up. Weights. Fitness Warm Up. Tempo Warm Up. Workout: 2x3x150m) @800 Speed Warm Up. 35-45 min run. Fitness Warm Up. 35-45 min run. Workout: 500m, 400m, 300m, pace with 250m walk rest and Workout: 2(4x40m) Hill sprints Workout: 10x100m every 60 300m, 400m, 500m,@ 2mile 400m walk recovery between with 3 min walk back recovery secs.(run barefoot on the pace with 100m walk back sets. Tempo Cool down and 8 min rest between sets. football field if possible) recovery Cool down with 6 Speed Cool down. Fitness Cool down stadium lunges. 28 29 30 31 Notes: Stand tall, shoulders back and relaxed. Head up and eyes 30 meters down Weights. Speed Warm Up. Weights. the track. Drive the knees up and forward, front to back arm swings with 90 degree Tempo Warm Up. Workout:5- Workout: 2(4x40m) Hill sprints Tempo Warm Up. bend at the elbow with relaxed hands and face. “Heel-Toe” foot strike Does Not 6 x 500m @ 2 mile pace with with 3 min walk back recovery Workout: 2(3x200m) (Paseo 100m walk back recovery, and 8 min rest between sets. Grande Rd) @800m pace with Exist in Sprinting events. All warm ups and cool downs Tempo Cool down with 6 Speed Cool down. walk back rest and 10min walk should be done barefoot(socks and minimal shoes stadium lunges. between sets. Tempo Cool down with 6-8 stadium lunges. are ok to wear). Stretching and foam rolling should be part of your daily schedule. More Calendars from WinCalendar: Jan 2015, Feb 2015, Mar 2015 Created with WinCalendar Calendar Creator for Word and Excel. ► For more layouts (60+), colors & for calendars with holidays download WinCalendar Calendar Maker. ► You can also import Google Calendar, Yahoo, Outlook & Ical data onto created calendars. Created with WinCalendar Calendar Creator More Templates: 2014 Calendar, 2015 Calendar .
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