Workouts for 3 days a week
(pick any 3 non consecutive days)

Do each day
- 1 Mile Ins-n-Outs
-Hydration
- Regular Drills & Stretching
-Hydration

Day 1

• 10 X 80 Meter Hill Sprints (in the park) 3-5 Min Rest
• You can use the starting hill of the xc course

Day 2
3 Sets of Each

• 3x15 sec Double leg jumps
• 30m Double Leg Jumps
• 30m Single Leg Jumps (right then left)
• 3x15 sec scissor jumps
• 100 Superman Abs
• 45 Push Ups
• 30m Alternate leg bounding
• 30m Sprint Lunges
• 10x40m Flying Sprints
• Drills & Stretch

Day 3 - GCM
4x600 (recovery is a 400m walk)

• 1st 600 - Run it all at a steady sonsistent pace throughout
• 2nd 600 - 1st 200 all out and final 400 at an even tempo, but not slow pace
• 3rd 600 - 200 at .35, 200 all out, 200 at .30
• 4th 600 - 1st 400 at .60 and last 200 all out

• Hurdlers can spend time after each workout over hurdles
• Jumpers can do Day 2 twice and skip day 3