Today’s workout goes against my better judgement, but we need to train through tomorrow….therefore we will be giving them a day off this week (mid-distance on Thurs, everyone else competing on Saturday will have Friday off, those not competing on Saturday will not have a day off)
1 lap jog
8 or 10 x Broken 400 meters – First 200 hundred meters should be a gradual build up (ie first 100 meter should be jog, second 100 meter should be at 75%). Recovery of 5 minutes.
Targets for first 200 – Men Sub 42, Women Sub 50
final 200: Men Sub 30, Women Sub 35.
If time permits, skill work with jumpers and hurdlers.
8 x 200 meters – If consistently
hitting targets, 6 reps may be sufficient.
Targets : Men – Sub 32,
Women, Sub 37 – Walk/Jog recovery to start, recovery no more than 4 minutes
Weight Room for first hour plus
Outside for 12 x 40 meter accelerations
Line Running – Spining on line….