WINTER WORKOUT

The winter is all about preparing your body for the spring. Of course, working out helps get you ready to rock it out on the field, but it also helps to prevent injury by getting your muscles ready to fire when/how fast the game requires.

There are tons of different workouts to choose from.

GOOD GUIDELINES
1. DO 5 days ON, 1 day OFF
2. YOU MUST DO 1 TRACK WORKOUT A WEEK, at least

1. LONG RUN
5 minutes stretching (major muscle groups)
50 minute run (pace should be <10 minute mile)
5 minutes stretching (major muscle groups)
WAY TO CHALLENGE YOURSELF: TAKE YOUR STICK AND BALL WITH YOU

2. 15-14 RUN
DIRECTIONS: You will run a specific route – 15 minutes, turnaround at the halfway mark and make it back in 14 minutes.
15 minute run (pace is <9:30 minute mile)
14 minute run (pace is <8:30 minute mile)

3. BODY WORK
100 walking lunges (you can do them in sets of 20)
100 push-ups (you can do them in sets of 10)
100 sit-ups (bent knees, hands behind head, come ALL THE WAY UP to knees – NO crunch)

4. BIKRAM YOGA
90 minutes of meditation, strengthening, balance work and stretching
FIND A CLASS NEAR YOU: www.bikramyoga.com

5. 2 TIMED MILES @ TRACK
5 minute SLOW jog (pace is <11 minute mile)
1 mile TIMED (pace should be <8 minute mile)
3 minute WALKING REST
2 minute STRETCH
1 mile TIMED (pace should be <7:30 minute mile)
3 minute WALKING REST
2 minute STRETCH

6. TRACK WORKOUT 1
5 minute SLOW jog (pace is <11 minute mile)
4x
400 yds (1 lap) - 1:10-1:30min pace
2 minute REST in between
2x
800 yds (2 laps)- 3:20-4min pace
2 minute REST in between
10 minute STRETCH

7. TRACK WORKOUT 1
5 minute SLOW jog (pace is <11 minute mile)
4x
800 yds (1 lap) - 3:20-4min pace1
2 minute REST in between
2x
400 yds (2 laps)- 1:10-1:30min pace
2 minute REST in between
10 minute STRETCH

8. 40 MINUTE POOL WORK OUT
SWIM LAPS for 6 minutes
TREAD water for 18 minutes straight, without touching ground
SWIM LAPS for 6 minutes

9. FARTLEK RUN
30 minutes TOTAL
2 minute WARM-UP (jogging – pace should be <11 minute mile)
4x (total of 12 minutes)
1 minute HARD (pace should be <8 minute mile)
2 minute EASY (pace should be <10 minute mile)

2x (total of 8 minutes)
2 minutes HARD (pace should be <8 minute mile)
2 minutes EASY (pace should be <10 minute mile)

2x (total of 6 minutes)
2 minute HARD (pace should be <8 minute mile)
1 minute EASY (pace should be <10 minute mile)

2 minute COOL DOWN (jogging – pace should be <11 minute mile)

10. CROSS-TRAINING - 60 minutes
BIKE, ROLLER BLADE, FITNESS CLASS, etc.
Intensity should be >65%

11. HILL WORKOUT
Find a steep hill that is 100 yards long (about :22 seconds to run up it)
5 minute WARM-UP jog
10x - WALK UP HILL (FAST), RUN DOWN (FAST)
2 minute REST
10x – RUN UP HILL (FAST), WALK DOWN (FAST)
2 minute REST
5x – BACK PEDDLE UP HILL (FAST), WALK DOWN (FAST)
2 minute REST
5x – SKIP UP HILL (FAST), WALK DOWN (FAST)
5 minute STRETCHING