New Hyde Park XC/Track & Field

"Success is not how far you got, but the distance you traveled from where you started."

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Saturday & Sunday Workouts

Posted by van der Blotten on March 6, 2015 at 9:20 AM Comments comments (0)

No practice on Saturday or Sunday.  If you all can get a huge group together Sunday to shovel the track, need lanes 1, 2 & 3 if possible??  Here are each groups workouts for the weekend:


Saturday - All Core is 8 Minute Abs

Distance - 20 Minute Warm-Up Run // 20 Minute Hard Tempo Run // 10 Minute Cool-Down + Recovery

Middies - 15 Minute Warm-Up Run // 5 Minute Hard Tempo - 2 Minute light jog - 5 Minute Hard Tempo - 2 Minute light jog - 2 Minute Hard Tempo // 10 Minute Cool-Down + Recovery

Sprinters - 10 Minute Warm-Up // Fartlek: 10 x 30 sec. on - 1 min. off // 5 Minute Cool-Down + Recovery

Throwers - 5 Minute Warm-Up // Fartlek: 5 x 30 sec. on - 30 sec. off // 5 Minute Cool-Down + Recovery // 120 Push-Ups + Core


Sunday - All Core is 3 RPH

Distance - 75-80 Minute Run // 6 Strides of 100m

Middies - 60 Minute Run // 6 Strides of 100m

Sprinters - 25-30 Minute Run // 8 Strides of 50m

Throwers - 15-20 Minute Run // 30 Minutes of Core

Schedule Posted!!

Posted by van der Blotten on March 4, 2015 at 9:20 AM Comments comments (0)

The schedule is posted under 'Schedule'.  The copy I handed out at practice had a typo: Cougar Invite is NOT on Saturday, 4/20 (there is no such date this year) - please change to Saturday, 4/11


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