Mechanics
Day 1-Ladder sprint: 100 m sprint, 100 m recovery, 200 m sprint, 200 m recovery, 300 m sprint, 300 m recovery, 400 m sprint, 400 m recovery
repeat 1 more time
Day 2- 4 x 800 m with 2 minutes walk recovery btw each rep
Consistency
Day 1- Ladder sprint: 100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
Day 1- Ladder sprint: 100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 1 more time
Day 2- 5 x 800 m with 2 minutes easy jog recovery btw each rep
Intensity
Day 1-Ladder sprint: 100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 2 more times
repeat 2 more times
Day 2- 6 x 800 m with 2 minutes easy jog recovery btw each rep
**At the start of each workout, practice exaggerated foot pull drill. 3x 10 pulls each leg.
