Monday
Sprint
8 x 200 meter (T) 30 sec rest
Distance
4 mile (E)
Drills – Sprint
Strength – Grant Green
Wednesday
Sprint
4 x 300 meter (T) 60 sec rest
2 x 200 meter (I) 60 sec rest
Distance
2 x 800 meter (T) 2 min rest
4 x 400 meter (T) 1 min rest
2 x 200 meter (I) 1 min rest
Drills – Aerobic Work
Strength – Athena Med Ball
Thursday
Sprint
1200 meter (E) 4 x 150 (in and out)
Distance
3.5 mile 4 x 150 (in and out)
Drills – Speed Ladder
Strength – Myrtl