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Sprinter/Hurdler Pods: This Week's Workouts

Posted on 11/02/2020

Sprinters and Hurdlers: We are beginning our preparation for the 2021 Season. Here is this week's workout plan.

Monday: one-mile or eight-minute light jog; 2xA skips; leg swings; six 100m strides on grass; 4x20m lunge walks; two strides; 4x5 frog jumps; two strides; 3x45s planks; 3x25s c-ramps; two strides; 3x? pushups; two strides; 3x10 lunge jumps; two strides; stretch

Tuesday: one-mile or eight-minute light jog; 2xA skips; leg swings; four 100m strides on grass; 8x30-30-30 (75%-90%-75%, walk back and go again) on grass (make sure it's a safe, even surface); one-mile or eight-minute light jog.

Wednesday: 25-35minute steady-state run (the pace should feel relaxed); 4xA skips; 4xstrides

Thursday: One-mile or eight-minute light jog; 4xA skips; leg swings; 4xstrides;  4 sets of the following: 200m@75% of max - 30 second rest - 100m@90% of max; 4min recovery between sets; core; stretch. If you can get to a track (UCD or one of the Jr Highs) great. Of you can do this on grass (avoid fields with uneven ground). 

Friday: one-mile or eight-minute light jog; 2xA skips; leg swings; six 100m strides on grass; 4x20m lunge walks; two strides; 4x5 frog jumps; two strides; 3x45s planks; 3x25s c-ramps; two strides; 3x? pushups; two strides; 3x10 lunge jumps; two strides; stretch