• 3 or 4 x 3-minute runs at race pace or
• if track available--6 - 8 x 400s at date pace
• or 12 - 16 x 200 at race pace

    10-15 minutes cooldown

Workout 2: Long Run (10 minutes longer than your recent long run)

Workout 3: Hill repeats. 8 -10 short hills (80-100 meters) with 20 minutes warmup and 20 mins. cooldown

Core workout with stretching and dynamic warmup at least 4 times over Spring Break.

Laker Running Workout Schedule for Sprinters and Hurdlers

Start each day by doing the Dynamic Warm-up. (refer to Dynamic Warm-up page on this website)

Day 1--Run 20 minutes, followed by 4 x 100-meter striders.

Day 2--Run 10 minute warm-up; then run 6 laps of striding the straights and jogging the curves. Run each stride at an effort that allows you to maintain a jog for recovery on the curve; followed by a 5-minute run for the cooldown.

Day 3--Run 20 minutes, followed by 4 x 100-meter striders.

Day 4--Run 10 minutes for warm-up. Run 4 x hill at entrance to the school (from the flat to the flag pole). Divide the hill into thirds and accelerate at each 1/3. Maintain good arm action and loose jaw. Walk 1/3 distance back down then jog the remaining 2/3 back to the start line.

Day 5--Long run day. Run 30-40 minutes, followed by 4 x 100-meter striders.

Day 6--Run 10 minute warm-up. Run 6 x 150-meter accelerations. Run 5 minutes for cool down.

Finish each day with:

   40 x Dead Dogs
   40 x Bicycle
   40 x Russian Touches
   20 x Supermans
   40 x Pushups

            or

   40 x Crunches
   40 x Alternate right and left
   20 x Sidewise (Hip touche)-each side
   40 x Cobras
   20 x Pushups

Followed by stretching, green strap and foam roll