SPRINT WORKOUTS

OCTOBER 26-29, 2009

MON. OCT. 26 JOG 800m, STRETCH

7:00 STEADY, COMFORTABLE RUN. 1:00 FAST RUN.

7:00 STEADY, COMFORTABLE RUN

TUE. OCT. 27 JOG 800m, STRETCH

100+100, 100+200, 100+300, 100+200, 100+100

(+ EQUALS 100m JOG, WALK 100m BTWN PAIRS, RUN

COMFORTABLY FAST

800m EASY JOG WARM DOWN

WED. OCT. 28 JOG 800m, STRETCH

8:00 STEADY, 1:00 FAST, 8:00 STEADY

THU. OCT. 29 JOG 800m, STRETCH

CIRCUIT 1

3 X 30m OF EA. UNTIMED DRILL

JOG BACK BETWEEN

DO CIRCUIT X 2 WALK 800 BETWEEN

A’s

WAGGLE

SQUAT JUMPS :45

100m HIGH KNEES

PUSH UPS :45

SIT-UPS :45

JUMP ROPE :45

500m RUN

BACKWARD RUNS

LUNGES

800m EASY JOG WARM DOWN