At-Home Workouts for High School Students

Editor’s Note: These workouts and this messaging were created in the interest of Canton’s Track & Field Athletes, but can be used by any high school athlete who is trying to stay in shape

Canton Track & Field Spring 2020 Schedule

Short Sprinters/ Long Sprinters/ Hurdlers/ Jumpers/ Throwers 

Dates by Training WeekSundayMondayTuesdayWORKOUTWednesdayThursdayFridaySaturdayWeekly Mileage
March 22-March 28Rest or Cross Train
Fartlek Training2-3 milesand StrengthModerate Paced Run2-3 milesand stridesTrack or TimedWorkoutand StrengthFIELD EVENT WORKCircuit Training/ Power Hour LongEasy Run3-4 miles10-15 miles
March 29-April 4Rest or Cross Train
Hill Training 2-3 miles andStrengthModerate Paced Run2-3 milesand stridesTrack or TimedWorkoutand StrengthFIELD EVENT WORKCircuit Training/ Power Hour LongEasy Run3-4 miles10-15 miles
April 5-April 11Rest or Cross Train
Fartlek Training2-3 miles and StrengthModerate Paced Run2-3 milesand stridesTrack or TimedWorkoutand StrengthFIELD EVENT WORKCircuit Training/ Power Hour LongEasy Run3-4 miles10-15 miles
April 12- April 18Rest or Cross Train
Hill Training 2-3 miles and StrengthModerate Paced Run2-3 milesand stridesTrack or TimedWorkoutand StrengthFIELD EVENT WORKCircuit Traininig/ Power HourLongEasy Run3-4 miles10-15 miles

This is a “Guide” for your training. This is with the understanding and hope that we will have an Outdoor Track & Field Season this year. If we do, you will be ready for the season! If not, I truly feel that this “guide” will have helped you prepare for whatever comes next. Maybe it’s getting ready for a Fall sport, maybe it’s getting ready to go on to college and compete, maybe it’s to find your own path and training plan if you are graduating. Certainly if you are continuing on to Cross Country this will have you ready for that training plan. Keeping with the idea that this is a “guide” and that we are all processing the current situation in a different way, I want to give you lots of information for you to learn about this process and why we are encouraging doing certain training. I also want to give you options for you to choose your workouts. You might feel like doing a certain type of training one day, and a totally different type on another day. So, you will have options to choose from as you fill in the workouts over the next 4 weeks.

 -Think about putting in QUALITY miles, not simply quantity at this time.

-All Track & Field Athletes should be able to run between 10-15 miles a week. When it is broken down into the weekly calendar (over the course of 6 days with the 7th day being a rest day) it should seem very attainable. MD/ LD have a higher mileage plan.

-Before any hard workouts you should do about a 5 minute warm up, active/dynamic stretching, and 4-6 hard 50m strides.

-After every hard workout you should do about a 5 minute cool down, and some static stretching.

– You will notice that your strength work is listed on the same days as your hard workout days. While this will make for longer and more taxing days on those days, it will aid in your recovery and overall fitness. That way HARD days are HARD days and RECOVERY days are RECOVERY days. This may seem different to some of you but I think will help you in the long run.

-I highly suggest participating in some online/ at home yoga sessions to help with your strength and flexibility at this time.

-Also—Invite your family members to join in. They can bike next to you as you run, they can walk while you run on a track, they can participate in a strength training or yoga session.  Try to make it fun and mix it up!


Long/ Easy Running –  is for only your longer day- your higher mileage day.

Recovery Running– is still Quality Miles, not plodding along… run with a purpose.

Moderate Running -gives your body recovery but is almost like an up-tempo run—you do a moderate run after a hard workout day to flush your legs out but keep your legs processing the hard effort. By doing a moderate run the day after a hard track workout, you can give your body a better chance of “beating DOMS” (Delayed Onset Muscle Soreness, which peaks 48 hours post hard workout/race). 

Fartlek- “Speed Play” – “Speed ups”- You will run hard for a set amount of time/ then easy/ then hard/ then easy.

Hill Training– These are continuous workouts… working hard on the uphill portion, recovery on the downhill. 

You just keep looping up and down a certain number of times. 

RACE PACE: On Workout Wednesday – If you know and have a set race pace you can do Track workouts at this pace with a set recovery time or by checking your heart rate recovery (if you have done this before). 

THRESHOLD TRAINING: On Workout Wednesday… this entails checking your heart rate at the completion of an interval, then checking again during recovery… your heart rate recovery will determine when you are ready to begin again.


Workout Options:

Hill Training 

-Find a 50 meter hill and do 14-20 repeat, while focusing on good running form, knee drive, strong arms.

-Do 4-6 hill loops on Farmer Street or Fairlane Drive (or another hill) in which you run the hills hard and then maintain hard effort up and over the hill for an extra 100meters, then recover as you run around the block and get ready to attack the hill again.

-Find a 200 meter hill and do 6-10 repeats, while focusing on good running form, knee drive, strong arms.

-Do hill loops… at SUNY Canton. The loop is over a mile and has been done as “mile repeats” the past several years. Time yourself for the whole loop, then take a recovery in between repeats. Do 1-2 Loops depending on our mileage range. 

Fartlek “Speed Play”—Any of these distances or times can be adjusted for your mileage. These are examples.

-3 minutes hard/ 1 minute easy/ 1 minute hard/ 1 minute easy x 4-6 sets…one right into the next (24-36 minutes).

-Same as above but for smaller intervals (2-1-1-1 or 1-1-1-1 or 1-30 sec.-1-30 sec. x 8-12 sets).

-Partridge Loop (5k+) – get overall time doing pick ups of 2 on/ 1 off/ 1 on/ 1 off.

-Do a “landmark fartlek”… just pick a landmark and run hard to it, then easy to the next one… keep going for 2- 3 miles.

-Do a “Whistle workout”- Have a family member blow a whistle while you are running on the Outdoor Track… speed up on one whistle, slow down on the next, and so on… encourage different lengths of time so that you do not know how long you are 

going hard/ easy for. This is a lot of fun!

-On the outdoor track do 1 lap hard- ½ lap easy x 1-2 miles (it’s like doing 400m repeats but you stop/ start in a different spot with the 200m rest).

WORKOUT WEDNESDAY- INTERVALS FOR DISTANCE OR TIME (if you do not have access to the track): 

-200s on the Outdoor Track- “200 Build-ups” – looking to do 6-12 repeats w/ full recovery

-4-6 x 300m @ Threshold and 4 x 200 Race Pace

-8-12 x 200m @ Race Pace

-Ladder workouts: —BE CREATIVE!

600m-400m-200m-200m-400m-600m -50m-100m-150m-200m-150m-100m-50m

200m-400m-400m-200m x 2 sets -300m-200m-150m-100m-50m-100m-150m-200m-300m


Form Running Drills- Stationary Circuit Training/ only body wt. ( ADD weights if you have them) : POWER HOUR

High Knees Arm circles Scissor Jumps Lunges Forward Plank

Butt Kicks Wall sits Squats Toe Raises Backward Plank

Bounding for height and length Star Jumps Hip Ups Heel Raises Left side Plank

Skipping Jumping Jacks Peeing Dog Standing High Knees Right side Plank

One leg hops Sit Ups Toe Touches Standing Butt Kicks Alternating planks

Double leg jumps Supermans Shoulder Taps Burpies Push Ups over head

A Skips/ B skips Cherry Pickers Bicycle Squirm Wall Push Ups

Karaoke Push Ups Tricep Dips Line Jump (side to side) Tricep Rows

Fast Feet Step ups Mountain Climbers Flutter Kicks Cobra

Backwards Running Pull Ups Frog Jumps

Strides (***To make the Stationary Circuit more challenging- run 25-50m in between each exercise)

Jumpers and Hurdlers: -Add in more box jumps of different heights, add in lateral jumps, and speed skater jumps

-Play Basketball…. Specifically working on driving up on lay ups!

-Do some of your strides/ steps on Runways at one of the local tracks

-Add in Wall- Knee Drills- attack/ snap, Hurdle/ Wicket/ Cone Hops, karate kick drills 

Throwers: Power/ Strength– Add weight into any of the strength training drills- use whatever you have at home. 

-Add in some twists/ medicine ball work- there are tons of great workouts on line for medicine balls. 

-Work on leg and hip strength— do a lot of squats/ walking lunges, etc… 

Alternative Strength Training Cross Training Plank Challenges- (Build up time on each side)

Stadium Stairs Biking Forward Elbow Plank

Push Up Challenge Swimming Backward Walking Planks

The Murph Challenge Jumping Rope Left side Shoulder Tap Planks

Cut/ Haul/. Stack Wood Hiking Right Side Hip Tap Planks

Rake The Yard! Frisbee Lift one leg & opposite arm x both sides

***IF you have access to weights at your house, please let me know and we can put together a lifting routine as well. 

-It may help you to keep a training log/ journal at this time to help Motivate you AND it would be great for us Coaches to take a look at what you have been doing when we are able to meet. Please think about doing this.   

GO BEARS! – Coach Lyndaker (Contact me anytime at #315-854-0247 OR

Click on the attachments below for printable versions of workouts.

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1 Comment

  1. If anyone would like the originally document emailed please let me know. All of the circuit/ core body/ jumping/ power hour type of exercises did not come through clearly on this. I would be happy share to help keep Canton moving.


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