Monday
Sprint
1.25 miles (E on curves, T on straights)
Distance
5 miles (E)
Drills – Sprint
Strength – Grant Green
Wednesday
Sprint
8 x 200 (I) 2 min rest
Distance
2 x 1000 (T) 3 min rest
2 x 600 (I) 2 min rest
2 x 200 (I) 1 min rest
Drills – Aerobic
Strength – Athena Med Ball
Thursday
Sprint
4 x 300 (T) 1 min rest
4 x 150 (in and out)
Distance
3.5 miles (E)
4 x 150 (in and out)
Drills – Speed Ladder
Strength – Myrtl