Monday 3/25 - HARD INTERVALS
- 6x200 (200= jog the first 100, next 50 @75% effort, next 50 @50% effort, last 50 @95-100% effort) with a 4-5 minute rest in between sets
- 1 Mile warm up, regular drills and warm up, 2x100 meter accelerations, 1 mile cool down
- Warm Up
- Ladder Relays: teams of 6 runners (ladder is 20 meters up and back, 50 meters up and back) Each runner does it 4 times with 5 minutes rest
- WEIGHTS Med Ball, Dumbbells, and Barbell
- Warm up, 800 meter- 1 mile indian run.
- Plyos and hip mobility
- Work on specialized events (relays, jumps, hurdles)
- Warm up and core
- 2x [Paced 200 (65%), 1 minute rest, 300 meters all out] with 20 minute rest between sets
- WEIGHTS