MARIN WAVES TRACK CLUB SAMPLE WORKOUTS

*Example Workouts Only!

Day 1*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up (20-30 meters each x 2: Sliding, Crossovers, A-Skip drill, High Knee Skipping, Backwards Running), Run steady paced run @ 60-65% max. with 3- 1 minutes pickup runs @ 80-85% max. (20-30 minutes), Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest)

Day 2*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up, 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., 600-500-400-500-600 @ 80-90% max. with walk distance run recovery, heart rate recovery around 120 BPM before next interval, cool-down 2 lap jog, Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest)

Day 3*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up, Run 10 minutes @ 60-65% max. pace, find hill for repeats: run 80 meters up 20-30% grade @ 90-max. pace x 4-6 repeats (jog downhills easy), run 10 minutes @ 60-65%, cool-down 4 minutes easy run, Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest) 

Day 1*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up (20-30 meters each x 2: Sliding, Crossovers, A-Skip drill, High Knee Skipping, Backwards Running), 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., Sprints 165 x 1, 120 x 1, 100 x 1, 70 x 2, 50 x 2 @ 90-100% max. pace with walk distance run recovery, cool-down 2 lap jog, Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest)

Day 2*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up, 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., 100 meters @ 85% max., jog turn easy, sprint 100 meters @ 90% max., jog turn @ 50% max. run 100 meters @ 95% max., jog turn easy, run 100 meters @ 95-100% max./Recover to resting HR- REPEAT X 1, Fitness: crunches 2 x 20 reps, push-ups 2 x 10 reps, crab push-ups 2 x 10 reps, side crunches x 12 reps, cool-down jog 2 laps, Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest)

Day 3*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up (20-30 meters each x 2: Sliding, Crossovers, A-Skip drill, High Knee Skipping, Backwards Running), 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., Sprint: 400-300-200-300-400 @ 90-max. % pace, walk distance run recovery HR 120 BPM, Fitness: forward crunches 2 x 20 reps, side crunches both sides 2 x 12 reps, forward lunges both legs 2 x 10 reps, Squats: 2 x 15 reps, speed skaters 2 x 20 reps, jog 2 laps, Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest) 

Day 1*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up, 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., 10-15 (technique drills) shadow/lightweight implement+ throws, 10-15 implement throws, 30 meter sprints @ 90-max.% x 6- walk recovery, Fitness: crunches 2 x 20 reps, push-ups 2 x 10 reps, crab push-ups 2 x 10 reps, side crunches x 12 reps, cool-down jog 2 laps, Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest)

Day 2*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up (20-30 meters each x 2: Sliding, Crossovers, A-Skip drill, High Knee Skipping, Backwards Running), 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., 20-25 shadow/lightweight implement+ (technique drills) throws, Fitness: forward crunches 2 x 20 reps, side crunches both sides 2 x 12 reps, forward lunges both legs 2 x 10 reps, Squats: 2 x 15 reps, speed skaters 2 x 20 reps, jog 2 laps, Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest)

Day 3*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up, 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., 10-15 (technique drills) shadow/lightweight implement+ throws, 10-15 implement throws, 30 meter sprints @ 90-max.% x 6- walk recovery, Fitness: crunches 2 x 20 reps, push-ups 2 x 10 reps, crab push-ups 2 x 10 reps, side crunches x 12 reps, cool-down jog 2 laps, Static Stretching (Pike, butterfly, calf, crossover, knee-to-chest) 

+= Lightweight implements could include training balls, light plates, and below competition weight implements.

*Examples only: exercise bouts should only be engaged in after clearance by doctor's physical. Examples only: actual workouts vary according to physical condition, age, ability, and training stage.