Before beginning any of these runs, be sure to jog a few laps to warm up and stretch well.

Week 1: Aerobic Capacity #1 (3 units), Aerobic Capacity #2, Aerobic Power

Week 2: Aerobic Capacity #1 (4 units), Aerobic Capacity #2, Aerobic Power

Week 3: Aerobic Capacity #1 (4 units), Aerobic Power (1 unit), Sprint

Week 4: Aerobic Capacity #2, Aerobic Power (1 unit), Sprint

Week 5: Aerobic Capacity #1 (4 units), Aerobic Power (1 unit), Lactic #1 (1 unit)

Week 6: Aerobic Capacity #1 (5 units), Aerobic Power (2 units), Sprint

Week 7: Aerobic Capacity #2, Lactic #1(2 units), Sprint

Week 8: Aerobic Capacity #1 (6 units), Lactic #2, Sprint

Week 9: Aerobic Power (2 units), Lactic #2, Sprint

Run 100, rest 5 sec

Run 200, rest 10 sec

Run 300, rest 15 sec

Run 400, rest 20 sec

Repeat for 2 or more units

Time goal per unit: 4-5 minutes

Run 2x 800, rest 1 = minutes between each 800 (time goal for each 800: 3-4 min)

Rest 3 minutes

Run 4x 400, rest 45 sec between each 400 (time goal for each 400: 1:30-1:45)

Rest 3 minutes

Run 4x 200, rest 30 sec between each 200 (time goal for each 200: 50 sec)

1 Unit: Run 6x 200, rest 20 sec between each 200 (time goal for

200's: 40-50 sec)

Rest 2 min

Run 6x 100, rest 10 sec between each 100 (time goal for 100's: 20 sec)

Rest 2 min

Run 6x 75, rest 5 sec between each 75 (time goal for 75's: 15 sec)

Rest 2 min

Run 6x 50, rest 10 sec between each 50

Rest 2 min

Run 6x 25, rest 5 sec between each 25

Rest 2 min

For 2 units: do all of each distance together, then move on to next distance (ie, run 6x200, rest 2 min, run 6x200,

rest 2 min; then run 6x100, etc)

Be sure that you are very warm and loose before beginning sprints. Jog 2-4 laps to warm up, stretch well, and do

some striders.

Sprint these full out (95-100%). Walk back to starting point to recover.

Sprint 4x 100

Sprint 4x 75

Sprint 4x 50

Sprint 4x 25

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5 sets of 5 jumps

Feet together, do 5 jumps in a row as high and as far as you can

Be sure that you are very warm and loose before beginning sprints. Jog 2-4 laps to warm up, stretch well, and do

some striders. Sprint these full out (95-100%).

1 Unit=

Sprint 3x 10, rest 10 sec

Sprint 3x 20, rest 15 sec

Sprint 3x 50, rest 20 sec

Sprint3x 75, rest 30 sec

Sprint 3x 100, rest 45 sec

For 2 units: rest 5 minutes and repeat

Be sure that you are very warm and loose before beginning sprints. Jog 2-4 laps to warm up, stretch well, and do

some striders. Sprint these full out (95-100%).

Sprint 8x 100, rest 45 sec between each 100 (time goal: 15-20 sec)

Rest 3 min

Sprint 6x 200, rest 1:45 between each 200 (time goal 35-45 sec)

Rest 3 min

Sprint 2x 400, rest 3 min between each 400 (time goal 1:30-1:45)