130325

Week of Monday, March 25, 2013

-Track has moved to Sundays at 8am at Santa Monica High School! Week 5 homework posted below for the Everything is Everything Challenge,

Single-Sport: Running 

Everything is Everything Run Homework: Week 5/6

Drills – 100 Ups Drill Beginner, 50 Pulls.  100 Ups Drill Advanced, 50 Pulls. Carioca, 3 x 10 both directions.  Stable Arm Drill, 3 x 15 meters.  Wall Drill with Lean, 3 x 20 pulls.  Forward Lunge Drill, 3 x 10 each leg.  After completing a drill immediately jog 20-30m before starting the next set.

Cadence –  4 x 1:30 min @ 101 cadence.  1 x 6 min @ 92-94 cadence (find most comfortable).  Rest 2 min between repeats.

Short Interval

“Tabata” :20 on / :10 off x 8 rounds, all out sprint

Long Interval (Track)

Repeat 7:00 on, 7:00 off, until form/pace deteriorates (max 3)

Tempo / Time Trial

5 miles nice and easy.