Watch as the Wildcats prepare for Cross Country Finals by doing a 800, 400, 8x200 ladder workout. Thanks to Dillon McGee for filming and editing this Workout Wednesday.
The Vero Beach Indians are coming off sweeps of both the 4A District 9 girls and boys individual and team titles. In the days before, the meet they hit the track for 15x400m (speeding up after the first ten). Check them out in action in this episode of Workout Wednesday.
Coming down the home stretch of the 2015 cross country season the Flagler Palm Coast cross country team gives us a look at how they prepare for conference district and beyond. Watch them do 8x800m at 4 mile tempo pace with 300 meter at 90% in the rainy weather for this episode of Workout Wednesday. Special thanks to Ka'Deem Wynn and the rest of the team for putting this together!
For this episode of Workout Wednesday we head to Maitland Community Park and check in with the 4A defending state champion and one of the top teams in the country, Winter Park Wildcats. The girls are doing 3x1 miles along with bridge repeats to prepare them for the state series and postseason meets like Nike Southeast in Cary, North Carolina.
Want to see the workout that took Trinity Prep to the top of the Race of Champions podium? Watch the Saints do a 200/200 workout. Coach Ken Vinal, who snagged the idea from legendary Largo coach Brett Haley says it is a great example of race simulation.
Julian Herrera gives us an inside look at the Ransom Everglades girls cross country team as they hit the pool for 200 yard swims followed by long paced repeats (slightly over a mile) in this Workout Wednesday!
Workout Wednesday isn't just for the top high school programs. This week, with the help of Coach Tyler Stowell we take a look at how some of the youngsters in the Ft. Myers Elite Youth Running Club are training as they prepare for this weekend's Ft. Myers Optimist Invite and the FLYRA Middle School State Championship at the end of October.
Julian Herrera heads back to his alma mater John A. Ferguson High School to give us an inside look at the program and how they train. For this Workout Wednesday, the Falcons did 12x400m on the track with 60 seconds rest between each one!