100 / 2OOM RUNNER'S CHALLENGING WORKOUTS

#1

#2

800m warm

Static & PNF Stretching

4x100m, each with blocks and a 100m rhythm drill back to start.

400 recovery jog

4x 75m build-ups with blocks walk back to start

300 recovery jog 100 walk

4x 50m with blocks and 50m lundges back to start

400 cool-down

Static & PNF Stretching

1200m warm

Static & PNF Stretching

Cone Circuits - (place cones at 50m intervals around the track)

3 sets of: Three laps of jog 50m - sprint 50m - walk 50m (5:00 between sets)

Speed Enhancement - Tow Training using bungie and harness

5x(60m) on grass

400 cool-down

Static & PNF Stretching

800m warm

Static & PNF Stretching

High-Lactate Training:

3x300m @ :56.0 w/60 second recovery

walk and jog for 8:00

3x200m @ :36.0 w/30 second recovery

400 cool-down

Static & PNF Stretching