Sprinters (week of 1.25.10)

Mon - 16x60m out of blocks
Tue - xfit + sprinters campus loop
Wed - 2(25,50,75,100,110) 2 straights, 2 turns
Thur - xfit + sprinters campus loop
Fri - 100, 200, 300, 450, 250, 150, 50

Mid-Distance (week of 1.25.10)

Mon - 3x(100,200,300) + 1.5 miles (uptempo)
Tue - 3 miles following xfit
Wed - 2x600, 1x300 + 3 miles
Thur - 3 miles following xfit
Fri - 2x(200,300,400,300,200)
Sat - Millsaps 8k Road Race OR 2 - 4 miles

Distance (week of 1.25.10)

Mon - 6x(100,200,300) + 3 miles
Tue - 3 miles following xfit
Wed - 6 mile long run + 600m for time
Thur - 3 miles following xfit
Fri - 400,800,1000,1600,600,400,200
Sat - Millsaps 8k Road Race OR 4-8 mile run

Sprint Workouts (week of 1.18.10)

Monday – 20 min jog and stretching on your own
Tuesday – campus loop following xfit
Wednesday – 16 x 60m fly
Thursday – campus loop following xfit
Friday – 3 (2x200)

Distance Workouts (week of 1.18.10)

Monday – 3 mile tempo run (on your own)
Tuesday – 3 miles following xfit
Wednesday – 6 miles
Thursday – 3 miles following xfit
Friday – 8 x 400 jog in between
Saturday – easy 4-6 miles

Sprint Workouts (week of 1.11.10)

Mon - 2(25,50,75,100,110) 2 straights, 2 turns
Tue - xfit
Wed - 3(2x200)
Thur - xfit
Fri - 100, 200, 300, 400, 250, 150, 50

Distance Workouts (week of 1.11.10)

Mon - 6x(100,200,300)
Tue - easy 3 miles following xfit
Wed - 6 mile long run
Thur - easy 1.5 miles following xfit
Fri - 400,800,1000,1600,600,400,200
Sat - 3-6 mile recovery run