Week 10 -- stride into regionals


30 seconds after 25s-100s
20 seconds after 10s
2 minutes between sets

Warm-up jog (800+ yards)

Warm-up plios

2x 80 yard acceleration striders

2x100  **nothing too fast on the first run!
4x50
2x100
4x50
 
break

4x100 **stride the first one or two, get those legs warm
4x50
4x25
4x10
4x25
4x50
2x100
 
Cool-down
jog (800+yards)

Throw

Weeks 7, 8, and 9 -- feel the speed building


45 seconds after 200s
30 seconds after 25s-100s
20 seconds after 10s
3 minutes between sets

Warm-up jog (800+ yards)

Warm-up plios

2x 80 yard acceleration striders

2x200
2x100
2x50
2x25
4x10
2x25
2x50
2x100
break
 
2x100
4x10
4x25
4x50
2x100
4x50
4x25
4x10
break
 
2x200
2x100

Cool-down jog (800+yards)

Throw

Week 6

All rests are 30 seconds, except the 200s which are 45 seconds.  How fast can you run that second 200?  Might as well find out.  Also, consider treating the first 100 in the 2nd and 3rd sets as an acceleration strider so that you don't go from zero to sprint on cold legs. 

Warm-up jog (800+ yards)

Warm-up plios

2x 80 yard acceleration striders

2x200 (45 second rests)

4x100  

3 minute break

4x100

4x50 

2x100 

3 minute break 

4x100

4x50 

2x100

Cool-down jog (800+yards)

Throw

 

Week 5

Warm-up jog (800+ yards)

Warm-up plios

2x 80 yard acceleration striders

4x200 (45 second rests)

2x100 (30 second rests) 

3 minute break

2x200 (45 second rests)

6x100 (30 second rests) 

3 minute break 

2x200 (45 second rests)

6x100 (30 second rests) 

Cool-down jog (800+yards)

Throw

 

Week 4

Warm-up jog (800+ yards)

Warm-up plios

2x 80 yard acceleration striders

4x200 (45 second rests)

4x100 (30 second rests) 

3 minute break

4x200 (45 second rests)

4x100 (30 second rests) 

3 minute break 

4x200 (45 second rests)

2x100 (30 second rests) 

Cool-down jog (800+yards)

Throw

 

Week 3

Warm-up jog (800+ yards)

Warm-up plios

2x 80 yard acceleration striders

4x300 (55 second rests)

2x100 (30 second rests) 

3 minute break

4x200 (45 second rests)

2x100 (30 second rests) 

3 minute break 

4x200 (45 second rests)

2x100 (30 second rests) 

Cool-down jog (800+yards)

Throw


Week 2     

Stride into the first run of each set to make sure your legs are warm after the longer breaks.  You should be able to turn in slightly faster 200 times this week due to the rest structure.  The 100s will be fun because you'll be able to get up to full speed. 

Warm-up jog (800+ yards)

Warm-up plios

2x 80 yard acceleration striders

4x300 (55 second rests)

3 minute break

4x200 (45 second rests)

2.5 minute break 

4x200 (45 second rests)

2.5 minute break

4x100 (30 second rests) 

Cool-down jog (800+yards)

Throw

 


Week 1

 

Warm-up jog (800+ yards)

Warm-up plios

2x 80 yard acceleration striders

4x300 (55 second rests)

3 minute break

8x200 (50 second rests)

Cool-down jog (800+yards)

Throw

Target times: gals, shoot for <62 on the 300s and <40 on the 200s; guys shoot for <52 seconds on the 300s and <34 seconds on the 200s.  Of course, faster is better as long as you are consistent across runs.  As a variation, you could run the 200s in a three person relay… how fast can you run three miles?  The variation provides slightly more rest so you’d better be burning up the track on the runs.