THIRD 4 WEEK SCHEDULE

800 meter

SUNDAY: Speed Endurance – Strength Endurance – Power Speed

1. Warm up: 800M
2. Drills and Flexibility exercises
3. 1 X 1600 Meter: rest 15’ between
4. 6 X 60 Stadium Stairs
5. 6 X 60 Meter hills
6. 800M Cool down
7. Body Weight Exercises

MONDAY: Tempo Endurance – Strength Endurance

1. Warm up: 800M
2. Drills and Flexibility exercises
3. 6 X 400 meter: 70- 80%; rest 2’
4. 6 X 150 meter Long Hills: SPEED; rest is slow jog back.
5. 1 Mile Cool Down
6. Core Exercises

TUESDAY: Event Run - Power Speed

1. Warm up: 800M
2. Drills and Flexibility exercises
3. 2 X 900 meter Event run (Each 400M time and Recorded) Rest 10’
4. 10 X 30 meter resistance run
5. 1 Mile cool down
6. Body Weight exercises

THURSDAY: Tempo Endurance - Speed Endurance

1. Warm up: 800M
2. Drills and Flexibility exercises
3. LADDER: 1200-800-400-800-1200 Rest; 5’ between each
4. 6 X 200M Strides: The speed run on the first straightaway in the 400
5. 1 Mile Cool Down

FRIDAY: Endurance Running - Strength

1. Warm up: 800M
2. Drills and flexibility exercises
3. 30 minutes running (6’ tempo; 2’ speed; 2’ jog. Repeat pattern 2 more times)
4. 3 sets of 10 hops each leg on grass.
5. Body weights
DRILLS

Prisoner squats Jumping Jacks Seal Jacks

Flings Small Pogos Side Skips
Sideways Run Straight lunges Side Lunges
Ankle quick steps 20M High Knees 10M Quick Step; High Knee; Sprint
Wide Outs Gate Swings Leg Lift to side
Leg Lift to back Side leg lift; Ankle to sky Inside leg lift
Fire Hydrants Circular Fire Hydrants & reverse Walking Spider Man
Sprint build up Right Superman Left Superman
Full Superman Scorpion Iron Cross
Roll overs

POST WORK OUT STRETCHES

Calf Stretch Hamstring Stretch

Groin Stretch Back Stretch
Side Stretch Seated Figure 4
Quad Stretch Foam Roll

EXERCISES

Body Weight CORE PLYOMETRICS

25 Push Ups 20 V-Sit Up Box Jumps
60 Second Plank 30 side crunch each side 20 Rocket Jumps
20 T Push Ups 30 second boat pose 10 standing long jumps
30 Sec. Side Plank each side 40 leg lift each leg
30 Deep Squats 10 L –Overs 5 Hops-bounds each leg; 5
skips each leg; run 20M