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SPRINTER Workouts
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March 2022
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MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY
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70%95%70%70% Ladder70% Ladder
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3 x (200 - 400 - 200)8 x 2002 x 400600 - 6 min recovery1-2-3-4-5-4-3-2-1
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10 Hills300 - 2 min recovery100:
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200: 39-43 B / 46-57 GB @ 24 - 312 x 400300 - 6 min recovery200: 39-43B/46-57G
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200 - 2 min recovery300: 58-1:04B / 1:11-24G
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400: 1:20-46B/1:34-56GG @ 28 - 38B @ 1:20-26200 - 2 min recovery400: 1:20-26B/1:34-56G
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G @ 1:34-56200 - 6 min recovery500: 1:36-47B/1:56-2:23G
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150 - 2 min recovery
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Rest 1:1Recovery 1-2-3-4-5-5-5Rest 1:1150 - 2 min recoveryRest 1:1
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75%95%75%70% Ladder80% Tempo Endurance
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8 x 300 (walk 100)8 x 2001600m Stride Straights600 - 6 min recovery1x600: 1:41-53B/2:04-30G
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Recovery 1-2-3-4-5-5-510 Hills300 - 2 min recovery2x400: 1:08-15B/1:23-40G
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B @ 54-1:00
1x400:1:12-20B/1:28-47G
300 - 6 min recovery2x300: 51-56B/1:02-15G
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B @ 24 - 313x200:36-40B/44-53200 - 2 min recovery2x150: 25-28B/31-38G
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G @ 1:06-20200 - 2 min recoveryREST
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G @ 28 - 38200 - 6 min recovery600 - 6 min 400 - 4 min
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150 - 2 min recovery300 - 3 min 150 - 1.5 min
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Rest 1:1Rest 1.5:1150 - 2 min recovery
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75%95%80%70% Ladder90 meters
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8 x 4008 x 2005 x 150600 - 6 min recoveryForm Run
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Recovery 1-2-3-4-5-5-55 x 200300 - 2 min recoveryBuildups
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B @ 1:12-205 x 150300 - 6 min recoveryJog - Sprint - Jog
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B @ 24 - 31200: 26-31B/32-38G200 - 2 min recoverySprint - Jog - Sprint
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G @ 1:28 - 1:47G @ 28 - 38150: 17-21B/19-25G200 - 2 min recoverySprint
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200 - 6 min recovery
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Rest 2:00 for 150m150 - 2 min recovery2 x (50-100-150-100-50)
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REST 3:00Rest 3:00 for 200m150 - 2 min recoveryRest 3.5:1
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80%95%85%80%
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5-3-1-5-3-1-38 x 20010 x 3005 x 150
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Recovery 1-2-3-4-5-5-55 x 200
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500:1:14-34B/1:43-2:05G
B @ 48 - 535 x 150
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300: 51-56B/1:02-15GB @ 24 - 31200: 27-31B/33-38G
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100: 12-15B/14/17GG @ 28 - 38G @ 58 - 1:11150: 17-21B/20-25G
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Rest 2:1
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Rest 2.5:1
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