You need to figure this out on your own based on several factors:
Your health. Are you hurt or fatigued?
Facilities. What do you have access to? (weights, outdoor track, indoor track, other)
Weather. Is it good enough to go outside?
Needs. What areas are you most trying to improve? (conditioning, technique, speed, strength)
Strength (2 or 3 times during the break)
Stick with our weight protocol if you can. If you can’t access enough free weights for the deads, you can substitute using cleans, step ups or squats. If you only can access machines, you can use leg press or hack squat machines. If you only have bodyweight to work with, do single leg squats and add plyometrics – quick hopping – within a minute after a set. If you don’t do weights at all, do more vigorous plyometrics with less emphasis on quickness and more on power – big hops, skips, bounds and jumps (dropping off a 2-foot platform, landing and springing upward quickly). Keep the total number of ground contacts for plyos to about 50 (5x10 or 10x5, for example). If you do them in conjunction with the lifting – about 9 contacts per set.
Skill (1 or 2 times – preferably on a strength day)
If you can access hurdles, do the drill work as per usual and if the weather is good, you can do some fast stuff over 3 to 5 hurdles (discounted distance and/or height). Keep the total volume around 20 to 30 hurdles total. If the weather is poor, you can still hurdle, but don’t worry about speed. Do up-and-back hurdles using 4 or 5 hurdles in one direction, 5-stepping up and then 5-stepping back over 4 or 5 more set in the other direction. You can spread them out a little longer than normal for the 5-stepping. You also could do this with 3-stepping but pull them in 2-4 feet or more.
For intermediates, work on rhythm between 3 to 5 hurdles. Run the 3 to 5 and then walk the remaining part of the track and go again. Total number of hurdles about 15 After that, do a couple randomly spaced hurdles on the curve and/or straight to work on your ability to position yourself to take off at an appropriate distance from the hurdle and to work with either leg as it comes up. Time permitting, you always can do drill work and oppo work after the main part of the workout to work on technique.
If you have access to field event equipment and facilities, you could do some work there, too, especially approach work for jumps. You could do some jumps if conditions are good enough.
Speed (1 or 2 times – preferably on a strength day)
If you are outside, you can do some longer flys, 5x35 is good for now (if you are on a track marked for 300/400 meter hurdles, it’s the distance between hurdles. Use about 25m for a fly-in and then time the segment if you have a stopwatch. Run reps until your time drops off by 2 tenths compared to your fastest of the first 3 reps, but run no more than 7. Take 4-5 minutes rest between each. After 5, you can reduce the recovery by a minute if you want.
Conditioning (between the speed or skill days)
Extensive tempo runs on grass work well here – run on a football field, running the long sides and walking the short sides. These are fast strides -- not all out sprints. There are lots of other things you can do for general conditioning: medicine ball work, calisthenics, biking, other sports and such. The key here is that whatever you do, keep intensity low, volume high, recovery short.
Facilities. What do you have access to? (weights, outdoor track, indoor track, other)
Weather. Is it good enough to go outside?
Needs. What areas are you most trying to improve? (conditioning, technique, speed, strength)
Strength (2 or 3 times during the break)
Stick with our weight protocol if you can. If you can’t access enough free weights for the deads, you can substitute using cleans, step ups or squats. If you only can access machines, you can use leg press or hack squat machines. If you only have bodyweight to work with, do single leg squats and add plyometrics – quick hopping – within a minute after a set. If you don’t do weights at all, do more vigorous plyometrics with less emphasis on quickness and more on power – big hops, skips, bounds and jumps (dropping off a 2-foot platform, landing and springing upward quickly). Keep the total number of ground contacts for plyos to about 50 (5x10 or 10x5, for example). If you do them in conjunction with the lifting – about 9 contacts per set.
Skill (1 or 2 times – preferably on a strength day)
If you can access hurdles, do the drill work as per usual and if the weather is good, you can do some fast stuff over 3 to 5 hurdles (discounted distance and/or height). Keep the total volume around 20 to 30 hurdles total. If the weather is poor, you can still hurdle, but don’t worry about speed. Do up-and-back hurdles using 4 or 5 hurdles in one direction, 5-stepping up and then 5-stepping back over 4 or 5 more set in the other direction. You can spread them out a little longer than normal for the 5-stepping. You also could do this with 3-stepping but pull them in 2-4 feet or more.
For intermediates, work on rhythm between 3 to 5 hurdles. Run the 3 to 5 and then walk the remaining part of the track and go again. Total number of hurdles about 15 After that, do a couple randomly spaced hurdles on the curve and/or straight to work on your ability to position yourself to take off at an appropriate distance from the hurdle and to work with either leg as it comes up. Time permitting, you always can do drill work and oppo work after the main part of the workout to work on technique.
If you have access to field event equipment and facilities, you could do some work there, too, especially approach work for jumps. You could do some jumps if conditions are good enough.
Speed (1 or 2 times – preferably on a strength day)
If you are outside, you can do some longer flys, 5x35 is good for now (if you are on a track marked for 300/400 meter hurdles, it’s the distance between hurdles. Use about 25m for a fly-in and then time the segment if you have a stopwatch. Run reps until your time drops off by 2 tenths compared to your fastest of the first 3 reps, but run no more than 7. Take 4-5 minutes rest between each. After 5, you can reduce the recovery by a minute if you want.
Conditioning (between the speed or skill days)
Extensive tempo runs on grass work well here – run on a football field, running the long sides and walking the short sides. These are fast strides -- not all out sprints. There are lots of other things you can do for general conditioning: medicine ball work, calisthenics, biking, other sports and such. The key here is that whatever you do, keep intensity low, volume high, recovery short.
Rest – don’t train every day. Take a day or two off. If you are hurt or tired, even more.
Stuck inside? Do a bodyweight circuit.
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