Track Workout: Week 15

Warm Up

3 sets of the 9 cone drill - *Set up a box of cones - 3 rows of 3 cones, evenly spaced, with approximately 10 yards between each cone (a 20 x 20 square with a cone in the middle).  I'll give them coordinates to clarify: 
C1 C2 C3
B1 B2 B3
A1 A2 A3
The drill/1 set consists of 8 cuts. All cuts originate from A2 and go directly to B2 where you then sprint towards appropriate cone in the progression to complete the rep.  An example rep would be: Start at A2, sprint to B2, cut back at full speed to A1.  After you make that one cut, go to the end of the line, or if alone, take a short breather.  So the pattern is: A2, B2, A1, done, rest; A2, B2, B1, done, rest;  A2, B2, C1, done, rest; A2, B2 (stutterstep and go), C2, done, all the way to A2, B2, A2.  Go through clockwise.  For the 2nd set start from laying on your stomach.
You should do the drill in groups of 2-3 to get the proper rest to work ratio.
1 minute between sets
3 minutes rest

Box drill:  cones in square, 7 yds x 7 yds
for 30 seconds, shuffle from 1st to second cone, sprint from 2nd to 3rd, karaoke from 3rd to 4th, back pedal from  4th to 1st repeat
1 rep of each direction, 4 reps total, 1:30 between reps
3 minutes rest
200 m
60 secs rest

200 m
4 minutes rest
4 min tabata 

15s sprint, 15s jog
6 minutes rest
5 x 60m
4 person relay or 20 seconds between sprints
3 minutes rest
5 x 60m
4 person relay or 20 seconds between sprints
3 minutes rest
200m

60 secs rest
200 m

Cooldown