Home Workouts
Here are some stretching, strengthening, and workout options. Be well and get strong!
Dynamic Stretches
Toe Walk & Heel Walk
Knee Hugs
Quad Stretch
Quick Feet
Opposites - hand to opposite foot
Out and In
Butt Kicks
James Bond
Grapevine - Down & Back
Bounding
Strides
Strengthening Drills
Wall Sits - 60 seconds+
Lunges
Walking Lunges
Jumping Lunges
Jumping Jacks
Burpies
Push Ups
Mountain Climbers
Planks
Side Planks
Twisting Planks
Russian Twists
Supermans
4 Minute Core Routine
- All exercises for 30 seconds each. (2-4 times)
1 - Planks
2 - Dead Bugs
3 - Push Ups
4 - Russian Twists
Videos
Band Exercises - use a small resistance band (many varieties, easily purchased on Amazon)
Leg Workout Video
10 Minute Core Workout
13 Standing Core Exercises
Workouts
Find a sidewalk, street, park, or trail and estimate distances as best you can. (See the West Sylvan track distance estimates below.)
Begin each workout with a half mile warm up. In the final 45 seconds of each workout, pickup your speed, and push yourself like you are racing to the finish line!
If you can't complete the entire workout, improvise - do a little less. Build up your stamina so you can do the complete workout in a few weeks time.
Run Hill Repeats - 4+ times
Run Stair Repeats - 4+ times
Timed Repeats
- rest one minute between each run
One minute - 2 times
Two minutes - 2 times
Three minutes - 3 times
Two minutes - 3 times
One minute - 2 times
Mile Repeats
- rest 5 minutes between each run
One mile run - 2 or 3 times
80% effort
400m Repeats
- rest 90 seconds between each
6 to 10 times
80% to 90% effort
300m Repeats
- rest = 100m jog between runs
5 to 8 times
90% effort
Ladder Workout
- rest = jog the distance of your previous interval run
1 - 200m
2 - 400m
3 - 600m
4 - 800m
5 - 400m
6 - 200m
One Mile Time Trial
Run ALL OUT!
Followed by a one mile jog
Explore Forest Park - Run the Wildwood Trail!
Grab a parent or sibling and find a safe space to explore, enjoy the woods, and run together.
Challenge yourself to gradually increase the amount of time that you are able to comfortably run. By the time our cross country season begins, you will be a running machine!
Dynamic Stretches
Toe Walk & Heel Walk
Knee Hugs
Quad Stretch
Quick Feet
Opposites - hand to opposite foot
Out and In
Butt Kicks
James Bond
Grapevine - Down & Back
Bounding
Strides
Strengthening Drills
Wall Sits - 60 seconds+
Lunges
Walking Lunges
Jumping Lunges
Jumping Jacks
Burpies
Push Ups
Mountain Climbers
Planks
Side Planks
Twisting Planks
Russian Twists
Supermans
4 Minute Core Routine
- All exercises for 30 seconds each. (2-4 times)
1 - Planks
2 - Dead Bugs
3 - Push Ups
4 - Russian Twists
Videos
Band Exercises - use a small resistance band (many varieties, easily purchased on Amazon)
Leg Workout Video
10 Minute Core Workout
13 Standing Core Exercises
Workouts
Find a sidewalk, street, park, or trail and estimate distances as best you can. (See the West Sylvan track distance estimates below.)
Begin each workout with a half mile warm up. In the final 45 seconds of each workout, pickup your speed, and push yourself like you are racing to the finish line!
If you can't complete the entire workout, improvise - do a little less. Build up your stamina so you can do the complete workout in a few weeks time.
Run Hill Repeats - 4+ times
Run Stair Repeats - 4+ times
Timed Repeats
- rest one minute between each run
One minute - 2 times
Two minutes - 2 times
Three minutes - 3 times
Two minutes - 3 times
One minute - 2 times
Mile Repeats
- rest 5 minutes between each run
One mile run - 2 or 3 times
80% effort
400m Repeats
- rest 90 seconds between each
6 to 10 times
80% to 90% effort
300m Repeats
- rest = 100m jog between runs
5 to 8 times
90% effort
Ladder Workout
- rest = jog the distance of your previous interval run
1 - 200m
2 - 400m
3 - 600m
4 - 800m
5 - 400m
6 - 200m
One Mile Time Trial
Run ALL OUT!
Followed by a one mile jog
Explore Forest Park - Run the Wildwood Trail!
Grab a parent or sibling and find a safe space to explore, enjoy the woods, and run together.
Challenge yourself to gradually increase the amount of time that you are able to comfortably run. By the time our cross country season begins, you will be a running machine!