Monday
Sprint
1 mile (E on curves, T on straights)
Distance
4 miles (E)
Strength – Grant Green
Drills – Sprint
Wednesday
Sprint
3 x 300 meter (I) 2 min rest
2 x 200 meter (I) 1 min rest
Distance
1 x 1200 (T) 3 min rest
4 x 400 (I) 2 min rest
2 x 200 (I) 1 min rest
Strength – Athena Med Ball
Drills – Aerobic Work
Thursday
Sprint
2 x 400 (T) 1 min rest
4 x 150 (in and out)
Distance
3.5 mile (E)
4 x 150 (in and out)
Strength – Myrtl
Drills – Speed Ladders
Saturday
No Meet
Sprint
10 min (E) on your own
Distance
30 min (E) on your own