½ mile warm up – 1
lap jog, 1 lap skips into movement series, stretch
½ mile of in and outs
4 x Broken 400’s - Each
quarter will be broken into segments (100,100,200) with the concentration on
the final 200 meters. Each segment will
have a target, and if that target is not met, we will start again.
Targets: Men Women
1st 100 24-26 27-29
2nd 100 21-23 24-26
200 sub
27 sub
33
Recovery = walk/jog for 1 lap, no
more than 4 minutes
Full Recovery – About 15 minutes – Should be active
walk/jog, stretch etc.
3 x 150 meter build-ups (50 meter @ 90%, 50 meter @75%,
50 meter @90%) – walk back to start recovery
Mid-Distance
(800/1600)
Warm Up – 12 minutes with stretching
1 x 2000 meters – Target:
DM – Sub 7:00, BG – Sub 7:45
10 minute tempo run, then stretch
1 x 1000 meters –
Target: DM – Sub 3:20, BG – Sub 3:45