Spring Break Workouts
Jumpers / Vaulters / Hurdlers / Sprinters
Date	Workouts
Thursday, April 17, 2025	2-4 x 200 @ (88%-92%-96%-96%) / R 3-5 min - w/u & c/d: 1/2 mile      Practice @ 8:15 AM
Friday, April 18, 2025	Off (Good Friday)
Saturday, April 19, 2025	Off (Holy Saturday)
Sunday, April 20, 2025	Off (Happy Easter)
Monday, April 21, 2025	2 x 8 x 70m Uphill / R Jog Down - w/u & c/d: 1 mile
Tuesday, April 22, 2025	Drill Day + 8 x 40m (Blocks) / R Full + Plyos (50) - w/u & c/d: 1/2 mile      Practice @ 8:15 AM
Wednesday, April 23, 2025	2-3 x 250 @ 92%/ R 4-5 min- w/u &c/d: 1/2 mile      Practice @ 8:15 AM
Thursday, April 24, 2025	2 x 450 (50-50-50) / R W 400m (or 3-4 min) - w/u &c/d: 1/2 mile or Penn Relays
Friday, April 25, 2025	10 x 70m Full (Blocks) / R Full - w/u & c/d: 1/2 mile
Saturday, April 26, 2025	Randolph Relays (Bus Departs @ 7:15 AM)
Sunday, April 27, 2025	Off
Distance: 800-1600-3200
Date	Workouts
Thursday, April 17, 2025	1200 @ TEMPO / R 2min / 2 x 600m @ CV / R 1.5min + 5 x 50m Fast - w/u & c/d: 10 min      Practice @ 8:15 AM
Friday, April 18, 2025	EASY 30-40 min run + 8 x 100m Stride
Saturday, April 19, 2025	Off (Holy Saturday)
Sunday, April 20, 2025	Off (Happy Easter)
Monday, April 21, 2025	40-60 minute EASY run + 8 x 100m Stride
Tuesday, April 22, 2025	3 x 1000m (4 min) @ TEMPO / R 30-60 sec + 3-4 x 200m (35 sec) @ Sprint / R W 200m (or 1 min) -w/u & c/d: 10 min      Practice @ 8:15 AM
Wednesday, April 23, 2025	30-45 minute RECOVERY run + 300-200-100 (Progression) / R Jog 300m      Practice @ 8:15 AM
Thursday, April 24, 2025	1200 @ TEMPO / R 2min / 2 x 600m @ CV / R 1.5min + 5 x 50m Fast - w/u & c/d: 10 min
Friday, April 25, 2025	30-40 minute EASY run + 6 x 150m Acceleration or Penn Relays
Saturday, April 26, 2025	Randolph Relays (Bus Departs @ 7:15 AM)
Sunday, April 27, 2025	Off
Throwers
Date	Workouts
	Take 30-40 throws a day.
	Shot: 10 C flicks; 10 Power throws; 10 glide stops; 10 glides.
	Discus: 10 stand throws; 10 mirror turns; 10 90 degree South African; 10 full throws.
	Javelin: 5 C tosses to target; 5 Power tosses to target (11 - 10 yds); 5 step-cross-plant; 5 3 step plant; 10 3 - 5 step full throws; 10 jog to 3 to 5 step full throws.
Saturday, April 26, 2025	Raider Rumble (Bus Departs @ 7:00 AM)
	If you throw two implements: 20 throws one implement; 20 the other.
	If you throw three implements: 20 throws for two implements per day.  Rotate the implements over three days.
	Keep Lifting Going / Email Coach Morro (ThomasMorro@popejohn.org) with any questions.
*** Typical warm-up, drills, dynamic stretching, cool-down, pushups and situps for every workout.
*** Sprinters, do Ins/Outs regularly and work on your starts.