SPRINT WORKOUTS

NOV. 9-12, 2009

MON. NOV. 9 800m MOBILITY JOG

(100+100+100)(100+200+100+100)(100+100+200+

200)(100+200+100+100)(100+100+100) + = 50 JOG,

WALK 100 BTWN SETS

800m EASY JOG WARM DOWN

TUE. NOV. 10 800m MOBILITY JOG

CIRCUIT 1 (2 X CIRCUIT WALK 800 BTWN)

3 X 30m EACH DRILL, JOG BACK, :90 AFTER RUN

HIGH KNEE SKIP

HIGH KNEES

BUTT KICKS

SQUAT JUMPS :45

FAST 100m

PUSHUPS :45

CRUNCHES :45

JUMP ROPE :45

500 RUN (35-40/200)

BACKWARD RUNS

LUNGES

800m EASY JOG WARM DOWN

WED. NOV. 11 800m MOBILITY JOG

(200+200)(200+300)(200+400)(200+500)(200+400)

(200+300)(200+200) + = 100m JOG, WALK 200 BTWN

SETS

800m EASY JOG WARM DOWN

THU. NOV. 12 800m MOBILITY JOG

2 X (2 X 250) WALK 150 BTWN EA. ON MAPLE ST.

800m EASY JOG WARM DOWN