Monday

Sprint 1 mile (E curves, T straights)

Distance 3.5 miles (E) 4 x 100 meter (build ups)

Drills – Sprint

Strength – Grant Green

Wednesday

Sprint

1 x 800 meter (T) 2 min rest

1 x 400 meter (T) 1 min rest

2 x 200 meter (I) 1 min rest

Distance

2 x 800 meter (T) 2 min rest

3 x 400 meter (T) 1 min rest

2 x 200 meter (I) 1 min rest

Drills – Aerobic Work

Strength – Athena Med Ball

Thursday

Sprint

1200 meter (E)

4 x 150 (in and out)

Distance

3.5 miles (E)

4 x 150 (in and out)

Drills – Speed Ladder

Strength – Myrtl

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