Stadiums weeks 5-6

40 total stadiums

6 big, 2 small, jog to other side of stadium(or ~30 sec)

8 big (alt sprint 2 and jog 2), 2 small, jog to other side of stadium

4 big (jog 2, sprint 2), 4 small, jog to other side of stadium

4 big (jog 2, sprint 2), 4 small (jog 2, sprint 2), jog to other side of stadium

4 big, 2 small, jog to other side of stadium and back

4 double legged hops

1 x 20 each calf raises OR 1 x 15-20 each single legged hops up the small

Track Workout: Week 8

Jog, active warm-up, stretch

2 sets of 2 x 400m - 2min rest between 400s, 3min rest between sets

2 sets of 2 x 200m - 1min rest between 200s, 2min rest between sets

2 sets of 3 x broken-up 100m in the following manner:

30m sprint, 40m walk, 30m sprint - 45sec rest between each broken-up 100m, 3min

between sets

1 set of 5 x 15m sprints - 10sec between each

cool down, stretch

Leg Strength and Endurance: Week 11

Last week of leg strength circuits.

Week 11: 3 circuits with 45 seconds between exercises and 3 minutes between circuits

Track Workout: Week 7

Jog, active warm-up, stretch

1x400, rest 1 minute

Fartlek: 8 laps of sprinting straight-aways, jogging curves

Rest 4 minutes

1 set of 4x100, rest 30 seconds between 100s

1 set of 4x50, rest 15 seconds between 50s

Cool down, stretch

Leg Strength and Endurance: Week 10

Week 10: 4 circuits w/ 45 sec between exercises, 2 min between circuits

Track Workout: Week 6

Jog, active warm-up, stretch

2 sets of 2x200, rest 45 seconds between 200s, rest 2 minutes between sets

2 sets of 5x100, rest 45 seconds between 100s, rest 2 minutes between sets

Cool down, stretch

Stadiums weeks 3-4

Feeling Great
46 total stadiums
6 big, 2 small

8 big (alt sprint 2 and jog 2), 2 small

4 big (jog 2, sprint 2), 4 small

4 big (jog 2, sprint 2), 4 small (jog 2, sprint 2)

4 big, 2 small

2 big, 4 small (sprint)

1 x 20 each calf raises OR 1 x 10 each single leg hops up the small