Monday Evening - Speed (Track)
Warmup 2 laps slow jogging pace then
the usual sets of sprint drills and strides.
5 x 20m stepladder and acceleration (10+10)
Then spikes on for faster work -
3 x 40m (block start without blocks keeping
low until 20m then hard acceleration to 40)
1 x 60m fast
2 x 100 strides quick relaxed
Around 300m slow jogging to cooldown.


Sunday Late Afternoon - Strength Training
Warmup 500m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
5 sets of running A's/B's trying to get the
correct form for the B's etc.
Dips and chin ups on the Power Tower
2 sets of each of 5 different upper body
weights exercises - most around 8 reps.
2 x 20 step ups (16 inches)
120 goosesteps
500m of slow jogging to cooldown.