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CategoriesMonday / WednesdayTuesday / ThursdayFriday
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SprintersWarm - Up - StretchWarm - Up - StretchWarm - Up - Stretch
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100 M4 x 100 - 30 sec. recovery25 min Run 100, 200, 300, 400,
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200 M3 x 200 - 60 sec. recovery400, 300, 200, 100
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100 H2 x 300 - 90 sec. recoverywith a 100 meter
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Jumpers1 x 400 - 2 min. recoveryStretchwalk in between each sprint
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Pole VaultJog 2 cool down laps & StretchJog 2 cool down laps & Stretch
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Mid - DistanceWarm - Up - StretchWarm - Up - StretchWarm - Up - Stretch
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400 M5 x 400 M25 min Run 3 x 800 M ( 3 min. Pace )
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800 M2 min. recovery3 min. recovery
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300 Hjog 1 mile StretchStretch
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Stretch
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DistanceWarm - Up - StretchWarm - Up - StretchWarm - Up - Stretch
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1600 M8 x 200 sprint / 200 M25 min Run Run your race @ race pace
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2400 Mjog( time yourself )
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run 1 mile StretchIf you run both races pick one
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Stretch
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ThrowersWarm - Up - StretchWarm - Up - StretchWarm - Up - Stretch
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Shotput4 x 25 Hand Release Push Ups4 x 25 Hand Release Push Ups4 x 25 Hand Release Push Ups
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Discus100 sit ups100 sit ups100 sit ups
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4 x 100 - 30 sec. recovery25 min Run100, 200, 300, 200, 100
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3 x 200 - 60 sec. recovery
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StretchStretchStretch
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Pacing400 - Run for 1 min 20 sec.
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300 - Run for 50 sec.
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200 - Run for 40 sec
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100 - Run for 20 sec
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