During break, train at least every other day. If you train on consecutive days, be sure one day is high intensity (sprints, lifts, plyos) and the other low-intensity (bodyweight exercises, tempo runs, cross training, etc.)
Anywhere bodyweight circuit
1. 30x jax -- 10 regular, 10 cross, 10 squat
2. 100x jump rope -- 40 double, 40 alternating, 10 left, 10 right (can imitate this if no rope)
3. 20x squats
4. 20x mountain climbers
5. 20x lunges (10xL, 10xR)
6. 10x high-low plant (hands/elbows)
7. 20x kneeling hip circles (10xL, 10xR)
8. 10x tuck jumps
9. 10x scorpions (5xL, 5xR)
10.01x depletion push ups (max, rest 90s, max, rest 90s, max)
You can add or substitute other exercises, depending on what equipment you may have available.
Sprints (90-95%)
10 min warm up with jax, easy skips, strides.
2x 30 (3 min recovery) [start to 3rd women's hh mark]
2x 70 (5 min recovery) [spacing between 2 300/400H marks]
1. 30x jax -- 10 regular, 10 cross, 10 squat
2. 100x jump rope -- 40 double, 40 alternating, 10 left, 10 right (can imitate this if no rope)
3. 20x squats
4. 20x mountain climbers
5. 20x lunges (10xL, 10xR)
6. 10x high-low plant (hands/elbows)
7. 20x kneeling hip circles (10xL, 10xR)
8. 10x tuck jumps
9. 10x scorpions (5xL, 5xR)
10.01x depletion push ups (max, rest 90s, max, rest 90s, max)
You can add or substitute other exercises, depending on what equipment you may have available.
Sprints (90-95%)
10 min warm up with jax, easy skips, strides.
2x 30 (3 min recovery) [start to 3rd women's hh mark]
2x 70 (5 min recovery) [spacing between 2 300/400H marks]
2x140 (7 min recovery) [spacing between 4 300/400H marks]
Rest 5-7 min between sets
Cooldown walk/jog
Stretch
Plyometrics (on grass or turf) -- 100 total contacts
10 min warm up
20x easy skips
20x easy back skips
10x skips for height
10x skips for distance
10x quick double leg hops
05x left leg hops for distance
05x right leg hops for distance
05x left leg hops for speed
05x right leg hops for speed
10x bounding
Intervals
If you can get on a track:
10 min warm up
6x200 of increasing intensity* -- walk remainder of track back to start for recovery.
Walk a lap cool down and stretch.
*Start about 9 to 10 seconds slower than your average 200 time and then go about a second faster on each rep after that. Last one will be about 4 to 5 seconds slower than your average 200 time. Go ahead and run the last one even faster if you're feeling good.
Weights: If you have access to weights, you can add those on 2 of the days you do the workouts above. Keep reps and sets around 3 to 5, depending on the exercise. Deadlifts, bench or incline presses, cleans, heavy step ups, are good choices. Supplemental lifts can be kb swings, hip thrusts, reverse hypers, speed jerks, etc. (more reps these, which are quicker movements).
Stretch
Plyometrics (on grass or turf) -- 100 total contacts
10 min warm up
20x easy skips
20x easy back skips
10x skips for height
10x skips for distance
10x quick double leg hops
05x left leg hops for distance
05x right leg hops for distance
05x left leg hops for speed
05x right leg hops for speed
10x bounding
Intervals
If you can get on a track:
10 min warm up
6x200 of increasing intensity* -- walk remainder of track back to start for recovery.
Walk a lap cool down and stretch.
*Start about 9 to 10 seconds slower than your average 200 time and then go about a second faster on each rep after that. Last one will be about 4 to 5 seconds slower than your average 200 time. Go ahead and run the last one even faster if you're feeling good.
Weights: If you have access to weights, you can add those on 2 of the days you do the workouts above. Keep reps and sets around 3 to 5, depending on the exercise. Deadlifts, bench or incline presses, cleans, heavy step ups, are good choices. Supplemental lifts can be kb swings, hip thrusts, reverse hypers, speed jerks, etc. (more reps these, which are quicker movements).
Hurdles: If you have access to a track and hurdles, do reps over 6 to 10 hurdles -- in and down -- mostly for hurdle endurance work. Volume around 40 hurdles (5x8H, for example). Pull the early ones in a foot (-1 for H2, -2 for H3, -3 for H4), H5-7 would be in a couple feet and then 8-10 three feet, if you go out that far. Rest 3-4 min between reps. For 400H, work low and practice race rhythm for the first 4 hurdles (4-5 reps), walk remainder of track for recovery. If running into a headwind, pull hurdles in a few feet -- about 2 or 3 per hurdle, depending on wind.
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