Track Workout: Week 14

Warmup
on the track:
2 reps of 2 laps of jog 50 m, sprint 50 m; 4 minutes between reps 
5 minutes
5 reps of a 4 x 100 m relay or if you don't have enough dudes: 5 reps of 100 m, 30 seconds rest
5 minutes/get your cleats on as fast as you can and move to the field
fake d points:
3 sets of 2 reps - 50 (yd sprint) in, 10 out, 10 in, 10 out, 10 seconds fast feet, 10 in, 10 out, 10 in, 10 sec rest, 10 out, 10 in, 10 out, 10 secs fast feet, 10 in, 50 out; 1 min between reps, 3 min between sets

*if you can't force your pregnant wife to be there to time your 10 seconds, work on your stall counts for counting them

*it looks tough to remember, but it really is just 50, 10, 10, 10, something, 10, 10, 10, something, 10, 10, 10, something, 10, 50.

*you only need 3 cones for this one: a cone (start), 40 yards, a cone, 10 yards, a cone
3 minutes
fake o points:
3 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out; 1 min between reps, 3 minutes between sets

*you need 5 cones for this one: cone (start), 5 yards, a cone, 5 yards, a cone, 5 yards, a cone, 15 yards, a cone

*you don't need to do this in straight lines, you can do it with slight angles as if you were cutting, which is much easier to do on a lined football field

In order to get the most out of the short distances you have to give 100% when it calls for 100%.  If you do this workout even at 95% you won't be getting the workout necessary to make you better.  So fake points are meant to be run hard.  A 50 yard sprint is a 50 yard sprint, not a fucking 30 yard sprint into a lope.


Cool down and stretch