- M Weights+Plyos; Hurdle Starts 1-2H; 8-5 160s (+8>+5, 1:45) meet wk
- T HJ; Fly Sprints
- W Weights+Plyos; Hurdle Splits 2-3H; [400H: 2x320+80]
- T Field Events and/or Fly Sprints
- F 2x5x160 with 1/2 lap rest/1 lap rest meet wk OR Mon. W+P+160s if no meet
- S Race or Rest
End all workouts with cooldown/stretching.
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