General warm up

  • Jog/skip 200m
  • Stair running x 3
  • Hurdle/hip mobility
    • Hurdle Walkovers R, L, Giants x 2
    • Lateral A-Skip down middle of hurdle (2 facing each way)
    • Walking Lunge x 10m (with sprinter arms)
    • Inchworm with Push Up x 2
    • Lying knee hugs with ankle circles
    • Single Leg Extension-Hip Flexor over hurdle 2 x 8-10/leg
    • Leg swings

Strength Circuit for time

  • Inchworm x 1 min
  • -squat x :30
  • -lunge x :30
  • -push up x :30
  • -Sit up x :30
  • -prone plank x :30
  • seated twist x :30

Accelerations/Power development

  • 50m acceleration x 3

400m group

  • 600m x 1, 500m x 1, 450m x 1 near race pace

Hurdle group

  • Hurdle 1-steps (actually several steps, but it’s a progression) 2 sets of 3-4 flights over 5 low-hurdles spaced 14-feet apart. Rest 2-3 min between sets and walk back between reps.
  • Alternatively, 2 sets of following:
    • 60m @90-92%, rest 2 min
    • 80m @90%, rest 3 min
    • 120m @85-90%, rest 4-5 min
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