D CREW WEEKLY PRACTICE SCHEDULE (4/2- 4/7)

Monday (3/26): Long Distance (LD) Day:  400 & 800 Meter Runners 30 Minute Run / Milers & 2 Milers 45 Minute Run / 4 x 75 Meter Hill Sprints (Concentrate on Form & Efficiency)  Sprint Top & Jog Down - 1 Minute Recover / 2 lap cool down jog around the track / 25 push ups / 50 sit ups / static stretching 

Tuesday (3/27): If Raining AMRAP training in the common / If Raining is alright to train outside - All 15 minute warm up then 400/800 Meter Runners 2 x 600 Meter Tempo's - 2 x 400 Meter Fartlek's - 2 x 300 Meter - 100 Meter Pick Ups - 2 x 200 What you can give / 1600 1 x 2000 Tempo - 1 x 1600 Meter Fartlek's - 2 x 800 Meter - 200 Meter Pick Ups - 1 x 400 - Race Pace / 3200 1 x 3600 Tempo - 1 x 3200 Meter Fartlek's - 1 x 1600 Meter - 200 Meter Pick Ups - 1 x 800 - Race Pace  / Body Weight Training / Dard Drills for Achilles / Shin splints / Static Stretches

Wednesday (3/28): If Raining AMRAP training #2 in the common / If raining is alright ALL will be going to do the Aqueduct Run to Hot Dog Bridge - 6 - 8 Hill Runs - Run Back - 4 - 8 Stride Outs on Turf if Open  / Core / Static Stretches 

Thursday (3/29): Beginning of Workout All will do 6 x 300 Meter Pick Ups With 50 Yard Walking Lunge in between / 400/800 Runners 2 x 200 / 2 x 400 / 2 x 200 / 2 x 400 - Milers 2 x 800 1 x 400 1 x 1600 2 x 400 2 x 200 2 Milers 1 x 1600 1 x 2400 1 x 800 2 x 400 / Body Weight Training / Dard Drills / Static Stretches 

Friday (3/30):  I will not be here - Coach LaClaire will be running it.  Same workout as Monday but the Hill Sprints will be marked a 100 meters . 

Saturday (4/1): KNIGHTS OF COLUMBUS FOUR MILE RELAY (LEAVE 7 A.M. FROM HIGH SCHOOL)
IF YOU ARE NOT ATTENDING THE MEET - 400 & 800 METER RUNNERS (30 MINUTE RUN - 2 MINUTES JOG WITH 1 MINUTE TEMPO RUN) 1600 & 3200 METER RUNNERS (45 MINUTE RUN - 2 MINUTES JOG WITH 1 MINUTE TEMPO RUN) 

Sunday: OFF