S1 Straights and Curves: Sprint / stride the straightaway on the track and jog / walk the curves. 2-4 laps
S2 Ladder: 100M (100M), 200M (200M), 300M (100M), 200M (200M), 100M. Do the ladder X2 for a more challenging workout.
S3 Progression Run: Run one lap on the track, start at an easy jog pace, and gradually speed up throughout the lap until you finish the last 50M at a sprint / very fast pace. Use this to feel your form shift as you accelerate and maintain control of your form. Do 3 or 4 reps with full rest in between.
S4 200M Reps: 200M (200M). Do as many as fit your plan. Typically 5-12.
D1 High Knees 25M, Butt Kicks 25M, High Knee Skip 25M, Lunge Short Step X10, Lunge Long StepX10
D2 High Knees 25M, High Knee Strides 50M, Butt Kicks 25M, Butt Kick Strides 50M, High Knee Skip 25M, Lunge Short step X10, Lunge Long StepX10
D3 High Knees Alt Speed 50M, Butt Kicks Alt Speed 50M, High Knee Skip 25M
D4 Karaoke 50M, Zombie Strides 50M, High Knee Strides 100M, Butt Kick Strides 100M. Do each one at least X2. Great advanced form and coordination set!
D5 High Knees 25M, Butt Kicks 25M, High Knee Skip 25M, Lunge Short Step X10, Lunge Long StepX10, One foot hops 25M, Bounding 50M, Two foot Hops 25M
Depending on your goals or experience level, what you select will be different. It is not a bad thing to have consecutive days of speed, just don’t do consecutive hard days. Depending on your training phase, work some speed in at least once a week and up to three times a week. These are just some examples. Make your own sets of drills and speed based on your training and your schedule.
Monday: D1, Tuesday: D3 + S2, Friday: D4
Tuesday: D1 + S4, Thursday: D4