Short Sprinters
(55m/200m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-5x35 m max effort, 3(2x200) @ 70% use the 200 splits posted on the blog.
5XShuttle run (5m,10m,15m,20m 20 frankies between sets)
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 4x40m and 5(15m,20m,30m,40m) Hard, 4x80m High Knees, 6x300m @ 60% 100m walk rest between reps
Tues- 50 min game
Wed- (3x20, 1x30 Max speed), (4x100m, 3x80m, 2x60m Hard), 5x80m's High Knees
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4x100, 8x200, 4x100 @ 60%
Sun- Off

(200m/400m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-10x60secs (must be longer then 300m, try to go further each rep, equal distance jog recovery)
1.5 mile run
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 2x600,500,400,300,200 w 200m walk between reps @ 60% of 400m pace
Tues- 50 min game
Wed- (120, 4 x40, 120) X3 @ 400m pace walk back between reps, 2x150m @ 400 race pace with 50 m walk recovery, 1 mile run conversational pace
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4(5x200m) @ 60% w/100m walk between reps, 200 m walk between sets
Sun- Off

Endurance
Sun-Off
Mon-45 min, Pillars, Abs
Tues--30 min, Striders, Abs
Wed-45 min,30min dynamic movement set (these are what we learned in the hallway upstairs)
Thurs-30 min run (5x1min speed work @ 5k race pace) Abs
Fri-45 min run, pillars, abs
Sat-Long run,
Sun-30 min run, dynamic movement set


Sorry about the delay on the posting. Had some technical difficulties.