West Ranch Track & Field – Winter Break Workout Schedule

Dates: December 22, 2025 – January 5, 2026

Happy Holidays, Wildcats!

This winter break training plan is designed for athletes who may not have access to a track. All workouts can be completed at a park, on grass, a sidewalk, or a safe open area. Distances are approximate—focus on effort, rhythm, and good form. If you have access to hills, feel free to substitute hill runs for flat runs on most workout days.

GENERAL WARM-UP (DO THIS EVERY WORKOUT DAY)

• 2–5 minute easy jog or brisk walk
• Dynamic drills (1–2 rounds, ~20m each):

  – High knees

  – Butt kicks

  – Walking lunges

  – A-skips

  – Arm swings / arm circles

Keep everything smooth and controlled—this is not a workout, just warm-up

Monday – December 22

Workout:

• 4 x 200m @ ~70% effort

  (Can be run at the park if no track access)

• Walk 3 minutes between reps

Optional hill option:

• 4 x 20–30 sec uphill runs (moderate effort)

Core:

• Plank 3 x 25 sec
• Crunches 3 x 15
• Leg raises 3 x 10

Wednesday – December 24

Strength & Core (At Home)

3 Rounds:

• Squats x15
• Pushups x10
• Lunges x10 each leg
• Side plank x20 sec each side

Thursday – December 25

🎄 CHRISTMAS DAY

Enjoy time with family and rest.

Optional: light walk or stretching only.

Friday – December 26

Workout:

• 4 x 150m @ ~75%

  (Or 20–25 sec relaxed fast runs)

• Walk back recovery

Hill option:

• 4 x 20 sec uphill runs

Monday – December 29

Workout:

• 3 x 300m @ 70–75%

  (Or 45–60 sec steady runs)

• Rest 3 minutes

Hill option:

• 3 x 30 sec uphill runs

Core (2 Rounds):

• Plank x30 sec
• Superman x12
• Crunches x20

Wednesday – December 31

Strength & Mobility

3 Rounds:

• Standing squats x15
• Pushups x12
• Reverse lunges x10 each leg
• Plank x30 sec

Finish with light stretching.

*New Year’s Eve – get it done early and enjoy the evening responsibly.

Friday – January 2

Speed Endurance

• 5 x 80m @ ~80%

  (Or 10–12 sec fast-but-relaxed runs)

• Full walk-back recovery

Hill option:

• 5 x 15–20 sec uphill runs

Monday – January 5

Pre-Return Tune-Up

• 3–5 min easy jog or walk
• Sprint drills (A-skips, high knees, lunges)
• 4 x 60m relaxed strides

COACH’S NOTES

• You do NOT need a track to complete these workouts.
• Focus on consistency, effort, and staying healthy.
• No racing, no max speed, no pressure.
• If something feels off, shut it down and recover.

Go Wildcats!

– Coach Mark Crear