Monday – Strength Endurance

All Athletes

Warm-Ups

Then:

Varsity / Advanced

Main Set

• 300 + 200

Recovery: 6–8 minutes

Pacing:

• 300 → float → rhythm → compete

• 200 → fast but controlled

Finish

• 2 × 120 fast relaxed

Development

Main Set

• 2 × 200 @ ~85–90%

Recovery: 4 minutes

Finish

• 2 × 100 relaxed

Tuesday – On Your Own (Speed + Tempo Blend)

⚠️ Coach unavailable — athletes complete independently

All Athletes

Warm-Ups

Then:

Option A (Preferred)

• 6 × 100 tempo

Walk 100m

+

• 4 × 60m build-ups (fast, relaxed)

Optional Add-On

• hurdle mobility

• core circuit

Wednesday – Speed Development

All Athletes

Warm-Ups

Then:

Varsity

Acceleration

• 2 × 20m sled (optional)

• 2–3 × 30m

Max Velocity

• 3 × Fly 30

Finish

• 1 × 150 fast relaxed

Development

Acceleration

• 3 × 20m

Max Velocity

• 4 × Fly 20

Finish

• 1 × 120 fast relaxed

Thursday – Tempo / Recovery

All Athletes

Warm-Ups

Then:

• 8 × 100 tempo

Walk 100m

Then:

• mobility

• light core

Friday – Special Endurance (Key Workout)

All Athletes

Warm-Ups

Then:

Varsity

Main Set

• 2 × 200 @ ~90–95%

Recovery: 5 minutes

OR (advanced option)

• 300 (controlled)

Finish

• 2 × 150 fast relaxed

Development

Main Set

• 2 × 200 @ ~90%

Finish

• 2 × 120 relaxed

Saturday – Optional

Option A (Recommended)

• OFF / recovery

Option B

• 6 × 100 tempo

• light strides