Training during break

At the most basic level, get some exercise at least every other day and eat smart every day.

What you do for training during break is about where you can train and what you have available. So, the guidance here is general.

In a given week, it would be good to get a session of each of the following:

• Speed (acceleration and/or max velocity)
• Stamina (sprints of 20 to 40 seconds)
• Strength (weights, bodyweight exercises)

Other days can be off days or extensive tempo / cardio machine tempo -- 20 seconds fast, 40 seconds slow in sets of 5 with a minute or two between sets; or tabata sets, which are a 3-min warm up then 1 or 2 sets of 8x20 seconds fast, then 10 seconds rest) and 2-min cool down (can be on machines such as bike, elliptical, treadmill or rowing -- or just running (in place even) or just punching, jumping rope or doing jumping jax -- or some combination of those things.

You may not have access to a track, or a gym or even good enough weather to go outside, so you need to get a little creative. Here are some things to consider:

• Medicine ball 
• 7-minute workout (programmed bodyweight exercises that run on your phone or laptop)
• Jump rope
• Bodyweight circuits (squats, lunges, pushups, hip thrusts, burpees, jump squats, planks, etc.)
• Plyometrics (skips, hops, bounds, jumps)
• Hills (short or long, both are good)
• Stairs (inside or outside)
• Other (treadmill, weights, exercise bike or whatever you have)

If you have injuries or soreness, choose activities wisely. For example, if your shins hurt, avoid high-impact activities on hard surfaces. 

Enjoy your time at home and get your rest -- but also some exercise.