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SPRINT ENDURANCE
Tuesday Week 1
Thursday
Tuesday Week 2
Thursday
Tuesday Week 3
Thursday
Tuesday Week 4
Thursday
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5x100m 75% 1 min rest x x x
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4x150m 75% 1.5 min rest xx
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3x200m 75% 3 min rest x x
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Block Starts 5-8 20yd / relays xxxxxxx
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800 jog cool downxxxxxxx
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SPRINT STRENGTH AND SPEEDMonday Week 5WednesdayFridayMonday Week 6WednesdayFriday
Monday Week 7
WednesdayFriday
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100,150,200/ 90% 1min rest
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5X100m hollow sprints accelerate and deselerate 40yd 1min rest
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5x50m recover
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5x flying 30s recover
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5x30m sprint from block recover
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Block Starts 5-8 20yd / relays
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800 jog cool down
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SPRINT STRENGTH AND SPEED
Monday Week 8
WednesdayFridayMonday Week 9WednesdayFriday
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100,150,200/ 90% 1min rest
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5X100m hollow sprints accelerate and deselerate 40yd 1min rest
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5x50m recover
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5x flying 30s recover
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5x30m sprint from block recover
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Block Starts 5-8 20yd / relays
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800 jog cool down
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