Here we go!

Week one of training begins

After you determine what sprinter you are, follow the workouts below for our first week of endurance training.

Monday:
On the grass, the short sprinters have eight times 300 meter runs, with a 200 meter walk in between each run. If you are training on a football field, a 300 meter run is approximately one lap around the entire field.
On the grass, the long sprinters have three times 800 meter runs, with a 400 meter walk in between each run. If you are on a football field, a 800 meter run is approximately two and a half laps.

Tuesday:
On the grass, both short and long sprinters have 10 times 100 meter runs with a jog back of 100 meters in between.

Wednesday:
On the grass, the short sprinters have five times 200 meters with a 100 meter walk in between. If you are running straight on a football field, 200 meters is approximately two up and backs.

On the grass, the long sprinters have 10 times 200 meters with a 100 meter walk in between. Same thing, if you are running straight on a football field, 200 meters is approximately two up and backs.

Thursday:

Both short and long sprinters go to a hill and run 10 times 120 meters up a hill, walking down on the way back to the start.

Friday:
Do complete warm-up, including drills and then head into the weight room for weights.