SHORT SPRINT WORKOUTS

JANUARY 17-23, 2010

SUN. JAN. 17 800 MOBILTY JOG

3 X 200 @ +8/200 (2:30)

5 X SPRINT E/O STAIR (URSPRUNG)

800m EASY JOG WARMDOWN

MON. JAN. 18 800 MOBILITY JOG

800m FAST STRAIGHTS, JOG CURVES

FULL REST

5 X 40, 5 X 55 @ 75% START EVERY :30

800m EASY JOG WARM DOWN

TUE. JAN. 19 800 MOBILITY JOG

4 X SPEEDMAKER

(1 SPEEDMAKER = 50 FAST, 50 FLOAT, 50 JOG

X 4)

800m EASY JOG WARMDOWN

WED. JAN. 20 800 MOBILITY JOG

5 X STICK DRILLS (WALK BACK)

5 X SPRINT E/O STAIR (URSPRUNG)

800m EASY JOG WARMDOWN

THU. JAN. 21 800m MOBILITY JOG

RELAYS – 4 X 200 & 4 X 400 TBD.

STARTS: 2 X 40, 2 X 55 SPRINT 2 X 40 PRIOR

800m EASY JOG WARMDOWN

FRI. JAN. 22 800 MOBILITY JOG

RELAYS AND STARTS AS ON THU.

800m EASY JOG WARMDOWN

SAT. JAN. 23 MID-JANUARY MEET (HOME)