Here is the workout training plan for this week… forgot to send it yesterday… We will do what is listed on the sheet for those who are around all weekend. However, the “Florida Classic” football game between BCU and Florida A&M is on Saturday, and I’ve been told by a couple athletes and the head coach that I’m likely to not have them around on Saturday. Game is in Orlando in the afternoon (hour away), but I think it’s a Fri night/Saturday day party thing. Having Sat off would actually be a timely ‘extra day off’ as we are preparing for a test next Tuesday.

Sprinters: (adjusted for no Saturday)

Mon – Accel, MJ, MT, Hurdle, Oly lifts

Tue – 1111/1212/1313/1212/1111, 2x GS routines, MB, Aux Lifts

Wed – 3x300m w/10min @42/cutdown, MJ, MT, Hurdle

Thu – probably give them a REALLY easy day… “10 grass strides and done” (credit to Tony Veney)

Fri – Accel, Hill work, MJ, MT, Oly lifts

Sat/Sun – off

To come…

Mon – Accel, Oly lifts

Tue – Test … 500-300-150m, Aux Lifts

Wed – 18/18 type workout, or Fig. 8’s (for those still around)

Thu/Fri/Sat/Sun – thanksgiving weekend… recovery weekened

MD rookies: (adjusted for no Saturday)

Mon – Accel, Fig. 8’s, GS, MB, Oly lifts

Tue – 20min w/5-6x1min surges, 2xGS, MB, Aux lifts

Wed – 3x(5x300m) @70 pace w/1min b/reps & 5min b/sets, MJ, MT, Hurdles (Jackie 1111/1212/1313/1212/1111)

Thu – GS, 4x 100m running circuits (15-18min total exercise, 30min total including breaks), GS, MB

Fri – Hills, MJ, MT, Oly lifts

Sat/Sun – one day off, one day fartlek + strides

To come…

Mon – Easy run + strides

Tue – Test … 600-300m w/100m walkback in <3min … 15-20min break … then 3x300m or 300-200-150m or 3x150m w/long rest, Aux. lifts

Wed – Fig. 8’s or light fartlek + strides

Thu/Fri/Sat/Sun – thanksgiving weekend… recovery weekend (fartleks or easy runs + strides)

MD vets: (adjusted for no Saturday)

Mon – 20-30min steady + strides, GS, MB

Tue – AM Fartlek … PM Accel, 20min cutdown run, 4x150m w/50m walk, MJ, MT, Hurdles, Oly lifts

·         Will Fartlek – 5x3:30 on/3min off + 1x2on/3off + 1x1min on

·         Asia Fartlek – 5x(70s on/70s off/70s on/3min off) + 1x60s on

Wed – Fig. 8’s, GS, MB, Aux Lifts

Thu – AM 20min easy + strides … PM 20-25min tempo, fast strdies, MJ, MT, GS, Hurdles

Fri – Easy hilly run, GS, Aux Lifts

Sat/Sun – one day off, one day fartlek + strides

To come…

Mon – Easy run + strides

Tue – Test … 600-300m w/100m walkback in <3min … 15-20min break … then 3x300m or 300-200-150m or 3x150m w/long rest, Aux lifts

Wed – Fig. 8’s or light fartlek + strides

Thu/Fri/Sat/Sun – thanksgiving weekend… recovery weekend (fartleks or easy runs + strides)