2 x 600 meter with 12 minute recovery – Start on a fly
Targets : Men 1:50 and below (35-37-38)
Women 2:15 and below (43-45-47)
5 minute rest
3 x 300 meter with 3 minute recover – Start on a fly
Targets: Men 30-32 seconds
Women 36-38 seconds
1 x 2000 meter
Target : Men 85-90 sec 400’s 7:05 to 7:30
Women 1:35 – 1:45 400’s 7:55 to 8:45
1 x 1000 meter
Target: Men 80-85 sec 400’s 4:00 to 4:15
Women 90-95 sec 400’s 4:30 to 4:45
1 mile – in & outs (100 meter run / 100 meter walk)
10 x 40 meter accelerations
6 laps in’s and out’s
Hurdle Work
Hand-offs
Starts