Day 1 Sunday:
– Alternate taking Sundays OFF with a 60-70:00 EZ Run
Day 2 (Monday)
– 30:00 EZ + Stretch & Circuit Training & Plyo Drills
Day 3 (Tuesday – IF you do not have a meet..if you have a meet follow Wednesday/Thursday protocol )
– Warm Up Jog of at least 1 mile + Active Stretches
– Cool down with 1 mile Jog + Static (Holding) Stretches
Two Sets of the following:
– 2 x 200m at Mile Race Pace with 200m jog rests + 1 x 800m at Mile Race Pace with 800m jog rest
– PLUS 300m FAST (800m Race Pace) + 800m jog rest. (Repeat)
Day 4 (Wednesday)
– Pre Meet: Easy 30:00 Run + 2 x 150m Accelerations working off of the turn.
Day 5 (Thursday…Track Meet: Good Luck!)
Day 6 (Friday)
– 45:00 Recovery Run + Stretch
– Strength Training Circuit
Day 7 (Saturday)
– Warm-Up with 1 Mile Jog + Active Stretches
– 4sets of: 1200m at Tempo Interval Pace followed by a 200m Jog Recovery + 200m at Mile Race pace. Jog a Lap for recovery after each.
– Cool down 1 Mile Jog + Static Stretches