Training Plan for Thursday-Sunday revised to be on your own or in athlete-organized groups: https://docs.google.com/document/d/1HFR7SUijCfUmZ78mxkD7Wp3MaR3-yFB926yKnGAL_2M/edit?usp=sharing

As of now, all training Thursday and Friday is on your own. It is encouraged that athletes gather together if possible, but all workouts are included below as both fartlek workouts and distance-based workouts.
No Use of Eastern Facilities, run on grass would be preferred.

We may look at doing a Team Practice on Saturday morning, but will clarify later today.

Obviously, this situation is frustrating and outside of our control, but it is in our control to get in good work whether we are on our own or at practice!

Thursday @ On your own- Tempo Intervals
Limited Group- Double workout on Thursday
Dylan, Nate, Max, Alex, Ethan, Tucker, Dominick, Jackson, Cameron, Aaron
Thursday AM Group- On your own
LMLS, 10-15 easy minutes, Dynamics, Drills, and Strides,
6×800m Tempo (moderate pace) Intervals, 45 second rest, 10 easy minutes
Fartlek alternative workout, 6x 3on/1 easy

All athletes workout on Thursday
For athletes doubling, give at least 4 hours between, preferably 6, and a good meal (with protein)!
LMLS
5x Front Lunge, 5x Lunge and Twist, 5x Side Lunge, 5x Back & Side, 5x Backwards
10x Side to side Leg Swings, 10x Front to back leg swings
Warm-up Run- 10 minutes
Dynamics, Drills, and Strides
Knee Hugs, Toe Touches, Quad Stretch, Heel Grab, Walking Leg Kicks
A-Skip, Butt Kicks, B-skip, Side Shuffle Arm Swings
Tempo Intervals
Veteran Guys not in AM Group- 12-16x 400m w/ 30-45 second rest
AM Group- 12×400m w/ 30-45 second rest
Veteran Girls- 10-14x 400m w/ 45 second rest
Newer athletes- 6-8x 400m w/ 45-60 seconds rest
Farltek alternative, turn 400’s into 90 seconds hard, keep rest the same.
Finish w/ Speed
4×100m Fast
Cooldown Run- 5-15 minutes

Body weight Strength (use weights if you have access)
3×10 Squats
3×10 Good Morning Dead Lift
3×5 High Toss
3×5 Slams

Core X Jay Johnson- 20 seconds each exercise, 2x through the routine
V-sit Running Arms
Australian Crawl Swim (arm reach, legs flutter)
V-sit Flutter Kicks (feet up and down)
Right Side Plank Leg Lift
Left Side Plank Leg Lift
Supine Plank (facing Up) Alternating Leg Lifts
Superman (back extension arms and legs)
Push-up to side plank
V-sit Scissor Kicks (feet side to side)
Rockies (sets of three, plank rest, aim for 3 sets of 3)