Track Workout: Week 28

Warmup and stretching
2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

6x70m with walkbacks
3-4min (ample rest)
10x30m with walkbacks (set breaks of ~90 sec after first 5 reps)
3-4min (ample rest)
2x70m.
15x15m with walkbacks (set breaks of ~45 sec every 5 reps). 
Cooldown and stretch

Track Workout: Week 27

Tabata: 4 minutes of 20 seconds sprint, 10 seconds jog  

8 minutes 

4 sets of

10 burpees 

24 pushups

36 bodyweight squats 

run 200 m 

2 minutes rest

Track Workout: Week 26

2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

speed intervals

10 second jog, 10 second sprint: 2 minutes total time

3 minutes

10 second jog, 10 second sprint: 2 minutes total time
4 minutes
sprints:

6x20 w/30 seconds in between; 2 minutes

5x40 w/45 seconds; 3 minutes

4x60 w/45 seconds; 4 minutes

2x80 w/60 seconds; 4 minutes

1x100