Summer Training Aug 15th to Sept 1st

Mon 1. Light W.U. (400m jog w/ light stretching) 2. Early season light acceleration development: 3 sets of 5 x 60-80m with light jog back rec. (working on medium acceleration at about 70% of your all out speed) 3. Weight Training: 5 sets of 5 reps bench press; 5x5 dumbbell squat to the floor; 3x10 toe risers (weight should be manageable) 4. Light cool down with good static stretching Tues 1. 2. 3. 4. 35min jog then 10mins if stretching Loose build up runs: 6x100m runs w/ light jog back rec. Hurdle Mobility 5x5 low hurdles (hurdlers only) Pillar x 15

Wed 1. Good W.U. (800m jog w/ good flexibility routine) 2. 8x600m w/ 1min 30sec rec. after each run. You can set these example(2 sets of 4x600m) 3. Weight Training: Bench: 3 sets of 10 reps; Back Squats: 3 set of 12 reps(do not go past one and a half times your body weight on squat) 4. Light cool down with good static stretching Thur 1. 30min jog then 10mins if stretching 2. Loose build up runs: 4x100m runs w/ walk back rec. 3. Pedestal x 15 Fri 1. Light W.U. (400m jog w/ light stretching) 2. 2 Sets of 1mile of ins & outs (light jog on the straight; loose build ups on the turn) 34min rec. after each set. If on grass do (light jog for 100m; loose build up for 100m) 3. Body Building Group III: 2x12reps (weight should be manageable) 4. Light cool down with good static stretching Sat Off Sun Off