Monday
Warm-up: 10-12 minutes (grant park)
Sprint Drills: common series of drills
Speed Development
   Turn-around 40m sprints
(build-ups from a dead start to quick turnover up to 40m. turn around and repeat)
Workout
•   6 x 40m relaxed quick turnover
•   6 x Falling acceleration starts up to 30m
Cool down
Stretch

Tuesday
Warm-up:   10-12 minutes (grant Park)
Sprint Drills: Common Drills
Endurance intervals:
25 min. FARTLEK 300m running course
Stretch

Wednesday
Warm-up: 10-12 minutes (to grant park and back)
Sprint drills (basement)
Stretch   (skip lunges), (scissors), (1-2-3s)
Plyometrics
•   one leg hop (R/L)
•   two-leg hop
•   bounds over mini hurdles
•   box hops 10x each
Stretch
Sit-ups, kettle bell pull-ups

Thursday
Warm-up: run to soldier field
Stretch
10-12 hills (focus on knee lift, arm thrust, turnover)
2 hill/ 1:15 break
Cool Down back to campus