Week 5 sprinters workouts:

Sprinters long/triple jumpers 110/ 300 hurdles

Monday

320-400 5x200 (stride 50, blast 50, 10 spot clusters at 8 strides 10x6 lower hurdles

Stride 50, blast 50, walk 200) 5 pops, knees up, head up

10 block starts 20 meters 5x30, 3x50, 2x60 5x30, 3x50, 2x60

400-440 lift lift lift

445-500 guts guts guts

Tuesday

320-340 relay exchange 1 mile in-outs 1 mile in-outs

340-415 event work or recovery run 3 runs, 3 pops, 3 jumps flexibility work

415-440 high jump 4x church hill 10xstart to 1st two hurdles

6x stadium stairs

445-500 guts guts guts

Wednesday

320-410 4x30 block starts

2x40 flying 40’s

5x300, 200, 100

Thursday JV to PT.

320-340 relay exchange 1 mile in-outs 1 mile in-outs

340-415 event work or recovery run 3 runs, 3 pops, 3 jumps flexibility work

415-440 high jump 10x start to last 2 hurdles

445-500 guts guts guts

Friday

320-410 relaxed 2x80, 2x100,

2x140, 2x150 on the 60’s