Week 1 Sprinters Workout  

Monday:
Yellow Card Please! 
Goals and Promises
Standing Relay Hand offs (10 min) 
3x800 1-1  
8-10 x 100 
meet on mezz for guts 5:15 

Tuesday: 
6 minutes of 5x100 Relay 
Block Starts x 25 @ 20m 
6 X 200 on 2 minutes 
800m Cool Down
Guts 

Wednesday: 
SPEED WORKOUT 
5X 30 METERS OUT OF BLOCKS 
5X 70 METERS   ACCELERATE TO 40,   BLAST 20, FLOAT OFF 
5X 7-SECOND HILLS 
GUTS 

Thursday:
boys
Relay handoffs X 5 per zone 
Event Work Long / Triple / High 4:00 
approaches to board, take-off
Block Starts x 25 @ 20m 
4x100m 
3x150m 
2x200m 
1x300m 
Cool Down 30 min run (college and back) 

Girls' Work out 
3:30 Sprinters / Hurdles 20-30 min run (college and back) 
Do second event 
4:30 Coach will work with you 
work over 300 hurdles 3X3 hurdles (15) 
4:00 Triple / Long
4:00 - 4:30 High Jump 

Friday:Parent Meeting 6:01 PE Classroom 
Relay handoffs X 5 per zone 
Event Work Long / Triple / High 
Block Starts x 25 @ 20m 
8x100m 
3x150m 
2x200m 
800 Cool down 

Saturday:9:00am 60 minute jog or bike ride + guts.