LONG SPRINT WORKOUTS

JANUARY 11-15, 2010

 

 

 

 

MON. JAN. 11    FULL DYNAMIC WARMUP

                             2 X (8 X 40) :20 BTWN REPS, 6:00 BTWN SETS

                             800m EASY JOG WARM DOWN

 

 

TUE. JAN. 12     800 MOBILITY JOG

                             2 X 500 @ +:10/400 (15:00 WALK)

                             2 X 200 @ 34W, 30M (5:00)

                             8 X :10 FAST JUMP ROPE (:10)

                             800m EASY JOG WARM DOWN

 

 

WED. JAN 13     800 MOBILITY JOG

                             6 X 200 @ +6/200 (3:00)

                             800m EASY JOG WARM DOWN

 

 

THU. JAN 14      800 MOBILITY JOG

                             2 X (150m + 5X40m + 150m) :45 AFTER 150, :20 AFTER

                             40’S, 6:00 BETWEEN SETS

                             800m EASY JOG WARM DOWN

 

 

FRI. JAN. 15       800 MOBILITY JOG

                             WARM UP STARTS – 3 X 40 REACTION STARTS

                             5 X 100 CONTINUOUS RELAY W/4 X 200 EXCHANGE

                             800m EASY JOG WARM DOWN

 

 

SAT. JAN. 16     REST/LIGHT EXERCISE