Week of 6/22 - 15 Weeks From Championships TRACK (wear cleats!)

Jog 800m
Active warm-up

Sprinting/Agility Drills

3x30 seconds Seated Running Arms
(http://www.youtube.com/watch?v=aZ0S6fpzXlk)

20-Yard Shuttle Run - x5
Start by straddling start line in middle, turn and sprint right to line, touch line then turn left
sprinting past center line to other side, touch line and turn right as you sprint back to
center starting line.  With a 20 yard shuttle, the end lines are 10 yards apart. Starting from
the middle you go 5, then back across for 10, then back to middle for another 5 getting a
total of 20 yards with 3 changes of direction.
6x Falling Starts
If you're doing this in a group, add in a new component: have a disc thrown straight at you after you've made your 3 steps, catch, turn and throw in a fluid motion to someone standing off to the side.
<3 minute break>

Pure Speed Work

Do the following circuit 4 times:

1. 80m - full speed
2. 10 push-ups (*immediately* after you finish your run)
3. 1 min short crisp throws
4. Walk back to start line

End with one final 80m sprint, but with a catch! On this one, you run the rep just like all the others, except with one wrinkle: You cannot stop until you travel an additional 100m past the finish line.  You can jog as slow or as fast as you want.  You just cannot stop.  Focus on form for this jog.  Good arm motion, hips forward.  Keeping moving like this, which battles our body's natural tendency to relax when hard work is finished, trains our neuromuscular system.. 

Endurance

4 minute tabata (20 sec work 10 sec rest, 8x)

1. 20 meter shuttle runs (should be about 4, practice turning on both feet)

2. V-ups

3. 20 meter shuttle runs

4. tuck jumps

5. 20 meter shuttle runs

6. speed skater jumps (https://www.youtube.com/watch?v=MSBoLWsSJpg)

7. 20 meter shuttle runs

8. burpees

2 min rest

Repeat  (if you are feeling tired/need modification, only do it 1x)

Abs

Cool down and throw