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