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The Activities Office is selling FHS Face Masks!

The proceeds from this fundraiser will go to all of the FHS athletic programs.
You can place your order through MY SCHOOL BUCKS and the link is below:
https://www.myschoolbucks.com/ver2/stores/checkout/getproduct?clientKey=ZZI5ZQWBKS04NJ8&buttonID=c5b96519-bb2d-47bb-9cf9-66e2c5463f0a

Buying a FHS Face Mask is a great way to stay safe and to support the
FHS Athletic Programs!

The masks will arrive the week of August 10th and we will set up times that week for student and family pickup times.



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Updated: 4/8 11:30 am

SPRINTS - 4/08 Workout:  

1/2 mile warm-up run
Warm-up and Flexibility drills
10 x 50m technique runs (under control at a fast speed with perfect running form) 1 minute rest in between each technique run
5 x Long hills preferably with a gradual grade up / 2 minute rest in between each one.
1/2 mile cool down run
weights
cool down stretch

JUMPS workout schedule

DISTANCE - With the Spring racing season cancelled, now is the time to start your next training cycle.  The first phase of any distance program is building your strength and aerobic base.  For distance runners, you do this by running lots of miles, running hills, and doing strength and core exercises.  

See the Distance Mileage Schedule and Local Off-Road Trails under the Documents section.

FROM OUR PE DEPT:
BASIC BODYWEIGHT EXERCISES:  https://docs.google.com/document/d/1ZtYUszv3PtraUSm671B0A-9SxJ4kakRZB_u_FY3ccf4/edit

9-Minute Strength Workout 
  https://docs.google.com/document/d/1k8SBBS9kZTgiUBb94dTTWQcgEz1gfOMFx2IGUeAkulM/edit#heading=h.5g9wkdhkz8pu

3/13:  As you already know, FCPS has issued a statement that has suspended all after school activities through April 12, 2020 (which is through Spring Break) that must be adhered to.  This means no organized practices, nor any team led unofficial practices.  As coaches, we can not conduct a practice officially or unofficially during this time.  This also means that the meets scheduled during this time are postponed until further notified.  We are awaiting further word from the Athletic department about the mulch fundraiser and we will reach out to you as soon as we hear something.

Please be aware that your coaches are working together to devise alternative, optional daily workouts for sprinters, mid and distance runners, throwers and jumpers throughout these next weeks.  These workouts SHOULD NOT be captain-led nor done in large groups!  These suggested workouts are for the individual athlete.  We are dedicated to continuing to build you into a winning athlete and have you prepared to compete as soon as the season resumes.  Optional daily workouts will be uploaded online through the team website and announcements will still continue to roll out through Remind.  Please check these communications daily and continue to be motivated to be a stellar athlete.

Please continue to monitor and take care of your body and stay vigilant in communicating with us any and all injuries!  If we hear of any further changes for this year’s season, we will contact as soon as possible!

Stay motivated, Stay dedicated, Stay healthy, Stay successful!

Coach Odell, Coach Garcia, Coach Whalley and Coach Norton  

For recommended parks / trails, see Local Off-Road Trails under Documents.

-----------------------OLD-------------------------------
SPRINTS
3/23: Workout
3/21: Workout
3/20: Workout
3/19: Workout
3/18: Workout
3/17: Workout
3/16: Workout
3/13 workout

DISTANCE
3/28 & 3/29: Recommend soft surface (trail or grass) & rolling hills.  Variable pace on Saturday, easy consistent pace on Sunday.
Blue (50 min / 30 min), Gray (40 min / 25 min), White (30 min / 20 min).  Stretch and abs.
3/27  Varied tempo run, 15 min easy, 3 x 3 min dropping 30-45 sec/mi, 3 min easy pace in between.  Blue:  65 min.  Gray:  55 min.  White: 40 min   All: Drills, stretch & abs 
3/26  Blue:  40 min Easy.  Gray:  35 min Easy.  White:  30 min Easy   All:  Drills, buildups, stretch & abs 
3/25  Blue:  80 min Easy.  Gray:  65 min Easy.  White:  45 min Easy   All:  Drills, buildups, stretch & abs 
3/24  Blue:  40 min Easy.  Gray:  35 min Easy.  White:  30 min Easy   All:  Drills, buildups, stretch & abs
3/23
Blue:  15 min Easy, 4 sets of (200 MP / 200 easy, 200 MP / 200 easy, 400 MP / 400 easy) 2 mile warmdown. 
Gray:  15 min Easy, 3 sets of (200 MP / 200 easy, 200 MP / 200 easy, 400 MP / 400 easy) 1 mile warmdown. 
White:  15 min Easy, 2 x 200 MP / 200 easy. 3 min easy. 4 x 400 MP / 400 easy, 1 mile warmdown. 
Drills / Stretch / Abs
3/21 & 3/22: Recommend soft surface (trail or grass) & rolling hills.  Variable pace on Saturday, easy consistent pace on Sunday.
Blue (50 min / 30 min), Gray (40 min / 25 min), White (30 min / 20 min).  Stretch and abs.
3/20
Blue:  15 min Easy, 6x400 mile pace, 200 jog recovery. 4x200 mile pace, 200 jog recovery, 1 mile warmdown. 
Gray:  12 min Easy, 5x400 mile pace, 200 jog recovery. 3x200 mile pace, 200 jog recovery, 5 min warmdown. 
White: 10 min Easy, 4x400 mile pace, 200 jog recovery. 2x200 mile pace, 200 jog recovery, 5 min warmdown. 
All:  Drills, buildups, stretch & abs 
3/19  Blue:  40 min Easy.  Gray:  35 min Easy.  White:  30 min Easy   All:  Drills, buildups, stretch & abs 
3/18  Blue:  75 min Easy.  Gray:  60-65 min Easy.  White:  45 min Easy   All:  Drills, buildups, stretch & abs 
3/16
Blue:  15 min Easy, 10x200 mile pace, 200 jog recovery. 1 mile easy. 2x400 mile pace, 400 jog recovery, 1 mile warmdown. 
Gray:  15 min Easy, 8x200 mile pace, 200 jog recovery. 5 min easy. 2x400 mile pace, 400 jog recovery, 5 min warmdown. 
White:  15 min Easy, 6x200 mile pace, 200 jog recovery. 3 min easy. 1x400 mile pace, 400 jog recovery, 5 min warmdown. 

3/13, 3/14, 3/15: Keep working on building mileage for the next 3 days.  Recommend soft surface (trail or grass) & rolling hills.
Blue (40 min / 60-70 min / 30 min); aiming for 40+ mile week.
Gray (35 min / 50-60 min / 25 min); aiming for 30-35 mile week.
White (30 min / 40-50 min / 20 min); aiming for 20-25 mile week.
Drills / 6 buildups / Stretch / Abs

WEEKEND WORKOUTS 3/7-8: Sprinters: run 2 miles each day.  Mid-D:  30 min cross training Sat, off Sun.  Distance:  Blue 35-40 min Sat & 30-35 min Sun. Gray 30-35 min Sat & 25-30 min Sun. White 25-30 min Sat & 20-25 min Sun.  Throws: 15-30 min cross training Sat, off Sun.