Monday
Warm-up: 10-12 minutes (grant park)
Sprint Drills: common series of drills
Speed Development Workout
20m on&offs (20m on, 20m off, 20m fly)
(build-ups from a dead start to quick turnover up to 20m., coast thru 20m then fly thru 20m turn around and repeat 10x)
2x 60m sprints @ 85%
Cool down
Stretch
TUESDAY
Same as Monday except
(40m on, 20m off, 40m fly) x6
2x job 20m then fly 60m (100%)
WEDNESDAY
20 minute run to Roosevelt Rd & back to school
WEIGHTS TRAINING
Kettle bell circuit x10
Box steps x 20
THURSDAY
Warm-up 10-15 min.
Stretch
Drills
10 short hills in grant park