Sprinters: (FULL WARM UP & DRILLS FROM T&F SEASON) more relaxed plan
Monday - Warm up & drills, 20-30 minute run and core (20-30 can be fartlek, add fast sprints & recoveries throughout run) Tuesday - 15 minute run to a hill, 10x10second hill repeats with full rest/recovery, 10 minute cool down Wednesday- Warm up & drills, 15 minute run, Circuit #1 (1/2 half or entire circuit depending on fitness) Thursday- Warm up, & drills 15-30 minute farlek run: 1 minute fast, 1 minute float, 45 fast, 1 minute recovery, 30 seconds fast, 1 minute float, 15 seconds fast, 1 minute float, 15 seconds float, 1 minute recovery, 30 seconds fast, 1 minute recovery, 45 seconds fast, 1 minute float, 1 minute fast, 5 minute cool down (can repeat without the 1 minute fast) Friday- Warm up & drills, 20 minute easy run, 6x 100m strides with full recovery- let heart rate drop, focus on technique during strides and finish with core Weekend - cross train and weights SEE RETURNERS PAGE FOR MORE DETAILS
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