Strength and conditioning schedule-
Monday/Wednesday/Friday; Core workout;
Tuesday/Thursday (or recovery days) HIIT run; HIIT drills
2-4x a month: start with 4-6x hill sprints and add a rep every additional workout up to 8-10
Wednesday/Saturday (recovery/long run days)
Core workout: these can be repeated up to 3 times-
- Reverse plank with knee drive (30sec on & off)
- Side Plank Hold (30sec on & off, each side)
- Side Plank With Elbow to Knee Crunch (30sec on & off each side)
- Front Plank hold (30sec on & off)
- Deadbug (hand to knee hold with other hand to knee controlled up and down.(30sec on & off each side)
- Full Roll ups (30sec on & off)
- Bicycles (30sec on & off)
- Russian Twist (30sec on & off)
- Flutter Kicks (30sec on & off)
- Leg Raises (30sec on & off)
- Crunches (30sec on & off)
ADVANCED Core workout: these can be repeated up to 3 times (3 min rest between each)-
- Reverse plank with knee drive (45 sec on & 15 off)
- Side Plank Hold (45 sec on & 15 off, each side)
- Side Plank Crunch (45sec on & 15 off each side)
- Front Plank hold(45sec on & 15 off)
- Roll ups (mummies)(45sec on & 15 off)
- Bicycles (45 sec on & 15 off)
- Russian Twist (45sec on & 15 off)
- Flutter Kicks (45sec on & 15 off)
- Leg Raises (45sec on & 15 off)
- Crunches (45sec on & 15 off)
:HIIT Workout (10 seconds rest between): these can be repeated up to 2 times (3 min rest between each)-
(30 seconds) pushups
(45 seconds) speed crunches
(45 seconds) speed jumping jacks
(30 seconds) speed squats
(30 seconds) burbees
Bunny hops 1 min
(30 seconds) leg thrusts (each leg separately)(right then left)
-Next level- these can be repeated up to 3 times (3 min rest between each)- (20 seconds rest between):
(45 seconds) speed pushups
(60 seconds) speed crunches
(60 seconds) speed jacks
(45 seconds) speed squats
(30 seconds) burbees
Bunny hops 2 minutes
(30 seconds) leg thrusts (each leg separately)(right then left)
Advanced-: (25 seconds rest between)
(30 seconds) speed pushups
(45 seconds) speed crunches
(45 seconds) speed jacks
(30 seconds) speed squats
(30 seconds) burbees
(30 seconds) jump lunges
(30 seconds) Single leg deadlift jumps (right then left)
(30 seconds) alternating leg bounds (right then left)
Bunny hops 2 mins
(30 seconds) leg thrusts (right then left)
:HIIT RUNS:
Week 1 – 10 seconds Up, 20 seconds Off – 1:00 duration
Week 2 – 19 seconds Up, 15 seconds Off – 1:30 duration
Week 3 – 20 seconds Up, 10 seconds Off – 1:30 duration
Week 4 – 15 seconds Up, 15 seconds Off – 2:00 duration
Week 5 – 20 seconds Up, 10 seconds Off – 2:00 duration
Week 6 – 15 seconds Up, 15 seconds Off – 2:30 duration
Week 7 – 20 seconds Up, 10 seconds Off – 2:30 duration
Week 8 – 15 seconds Up, 15 seconds Off – 3:00 duration
Week 9 – 20 seconds Up, 10 seconds Off – 3:00 duration
Week 10 – 15 seconds Up, 15 seconds Off – 3:30 duration
Week 11 – 20 seconds Up, 10 seconds Off – 3:30 duration
Week 12 – 20 seconds Up, 10 seconds Off – 3:30 duration
XC Stretches Order-
AIS Drills:
Roll: Eagle
Roll: Scorpion
Dog to cobra
Donkey kicks
Donkey whips
Inverted bicycle
Hamstring 1: extension
Quad
Rope drills:
Hamstring 2: straight
Hip 1: Up and over
Hip 2: across
Tick tock
Abductor
Calf
Line Drills:
Walk it out
High knees
Butt kickers
Forward arm swing (twice)
Backward arm swing (twice)
Lateral shuffle with arm circles (twice)
Quick feet (twice)
Stiff legs
Frankensteins
Skip bounding (twice)
Ladder drills:
2in1’s (1,2 step into each box)
Lateral 2in1’s
Lateral cross over 2in1’s
Lateral cross-over (karaoke)
Single leg hops (both legs)
Double leg hops
After all warmup’s
Strides 2x (first one at Mile pace, second one at 800 pace) 50-100m walk, jog into 2nd stride
Track Stretches Order-
AIS Drills:
Roll: Eagle
Roll: Scorpion
Dog to cobra
Donkey kicks
Donkey whips
Inverted bicycle
Hamstring 1: extension
Quad
Rope drills:
Hamstring 2: straight
Hip 1: Up and over
Hip 2: across
Tick tock
Abductor
Calf
Line Drills:
Walk it out
High knees
A Skip
B skip
Forward and lateral skip
Butt kickers
Forward arm swing (twice)
Backward arm swing (twice)
Lateral shuffle with arm circles (twice)
Quick feet (twice)
Stiff legs
Frankensteins
Skip bounding (twice)
Ladder drills:
2in1’s (1,2 step into each box)
Lateral 2in1’s
Lateral cross over 2in1’s
Lateral cross-over (karaoke)
Single leg hops (both legs)
Double leg hops
After all warmup’s
2×100 meter strides (70-85% effort) walk 100 meters between them (jog into strides)
Forward & lateral leg swings when finished (Sprinters only)