Monday
Sprint
8 x 200 meter (T) 30 sec rest
Distance
4 miles (E)
Drills – Sprint
Strength – Grant Green
Wednesday
Sprint
4 x 300 (I) 2 min rest
Distance
1 x 800 (T) 2 min rest
2 x 600 (T) 2 min rest
2 x 400 (I) 2 min rest
2 x 200 (I) 1 min rest
Drills – Aerobic Work
Strength – Athena Med Balls
Thursday
Sprint
800 meter (E)
4 x 150 (in and out)
Distance
3.5 miles (E)
4 x 150 (in and out)
Drills – Speed Ladder
Strength – Myrtl
Saturday
Sprint
5 minutes (E) – easy run and 4 x 200 (I) 1 min rest
Distance
30 min (E)