Workout Schedule for the Week

	Sprints	Hurdles	Jumps	Distance
Monday	10 min warmup. Drills w/strides. 500x400x300x200x100 w/100m recovery. 6x60m accelerators out of blocks.10 min cooldown	10 min warmup. Drills w/strides 500x400x300x200x100 w/100m recovery. 6x50m over hurdles.10 min cooldown	N/A	15 min warmup drills/strides. 7x3 min threshold w/1 min recovery.6x150m HARD.10 min cooldown
Tuesday	20 min warmup. Drills w/strides. 10x60m accelerators. Last 5 out of blocks. 10 min cooldown	20 min warmup. Hurdle drills/strides.Out of blocks10x 4-6 hurdles.10 min cooldown	20 min warmup. Jump technique w/out mats.	Easy distance/strides 45 minutes.
Wednesday	10 min warmup. Drills w/strides. 12x45 sec hill sprints. On track 6x60m. 10 min cooldown.	10 min warmup. Drills w/strides. 12x45 sec hill sprints. On track 6x60m over hurdles. 10 min cooldown.	10 min jog drills/strides. 300x200x100x200 300 w/100m recovery. Jump w/mats	15 min warmup drills/strides. 1000m 600m 600m 1000m. 4x100m HARD. 10 min cooldown
Thursday	15 min jog drills/strides.6x150m extrended strides. Block Starts/Handoffs	15 min jog drills/strides.6x150m extrended strides. Block starts over hurdles	10 min jog drills/strides. 6x150m extended strides. Jump w/mats	30 min EASY run.6x150m strides.Handoffs
Friday	Varsity Meet	Varsity Meet	Varsity Meet	Varsity Meet
Saturday	35 min run w/strides	35 min run w/strides	35 min run w/strides	Long Run 1 Hour
Sunday	Off	Off	Off	Off
	* Those not in the Varsity Meet will have a workout on their own which I will inform you of at practice during the week