Spring Break Schedule 2013

Spring Break Schedule 2013
23-Mar Long run at Turning Basin Park 8:30 a.m.  Boys A- 16.5 miles to Polonia!!!! Boys B( Girls A) Whitehead Rd and Back. Boys C- (Girls B)- 11 miles and 1-2 x mile circuit. MD Dudes 11 miles plus 2 x mile at 5:30 and 5:15 followed by 20 x 100m, MD ladies 9 miles plus 2 x 1 mile and 16x 100m. Everyone finished with a mile of strides.
24-Mar Off- no running or OYO
25-Mar Practice at HSS 8:30 a.m. 2 miles up- SDS (8).  A – 24 x 400m (1:55 c) B (Girls A)- 20x 400 (2:05c/2:15 for girls) C (Girls B) 16 x 400m (2:15/2:25).  Penn Workouts- Riffs 900- 700-500-300-100 (fast) @ MGP, 400m full rest between each. MD- 450/ 350/ 250/ 3 x 150 (over hurdles for Donyell)- full rest between each (4:00 r).  Cooldown is 2 laps easy.
26-Mar Practice at HSS 8:30 a.m/ 2.2 miles to Conover Park; quick stretch; 5 miles at 75% of VO2, 12 x 100m barefoot.
27-Mar Practice at HSS 8:30 a.m.  2 miles up, stretch.  Boys A- 10k at LT based on Daniels Tables. Girls A- same. Boys B, C and Girls B- 4 miles at best effort. Cooldown of 2 laps and 8 x 100m.
28-Mar Practice at HSS 8:30 a.m, between 6-11 miles of relaxed aerobic running.
29-Mar Practice at HSS 8:30 a.m, 3 miles up, SDS (8) 400m at best effort; 2 laps rest, followed by 10 x 150 at Best Effort, short cooldown, drills between each sprint. Penn crowd- Riffs- 900m at GMP (2:20)- rest til 3:00 sprint 200 in 27.2 laps full rec followed by 6*350@ GMP and drills (2-3:00 rec between each), MD- 4 x 400m at 54.5 (7:00 c)+ 8x 150m with drills)
30-Mar Practice at Turning Basin Park 8:30 a.m- Boys A- Griggstown 8.75 miles (17.5), Boys B- Girls A- 13.5-16.5 miles. Boys C- Girls B 11.5 miles. MD Boys 11.5 miles plus 1 mile at 5:00 and 20 x 100m.  MD Ladies – 9 miles plus 1 mile < 6:00 and 16 x 100m.
31-Mar Off or OYO
1-Apr Practice at HSS 8:30 a.m, 2 miles up SDS (8) followed by (Boys A- 22*400m (1:50 cycle) Boys B(GA) 20x 400m (2:00/2:10c), Boys C / GB)- 14x 400m (2:10/20c).  Penn Group- Riffs 25:00 up, SDS(8) reps at Goal mile pace. 1k / 600m rest/ 800/ 400m rest/ 600/ 400m rest/ 400/ 200m rest 200 @ 26. MD- reps at G 800 with 4:00 recovery- 500/ 400/ 300/ 200- 30 sec rest, 100m in 12.

Downloadable Schedule HERE