Monday
Sprint
1 mile (E)
Distance
3.5 mile (E)
Drills – Sprint
Strength – Grant Green
Wednesday
Sprint
2 x 800 (T)
Distance
5 min (E)
7 min (T)
5 min (E)
Drills – Aerobic Work
Strength – Athena Med Ball
Thursday
Sprint
1 mile (E)
4 x 150 in and outs
Distance
3.5 mile (E)
4 x 150 in and outs
Drills – Speed Ladder
Strength – Myrtl
Saturday
Sprint
10 min (E) on your own
Distance
30 min (E) on your own