Link to USA TRACK & FIELD
Sprint Middle Distance
Find a hill- do 20 sprints up hill 30 minute run. Add a 1 minutes 40 minute run with no more
focusing on driving the knees sprint every 5 minutes. Focus on 3- 1 minute walks. If you have
and arms. Do a 15 minute run relaxing the arms and breathing to slow the pace to keep from
easy run afterwards to shake out steady walking then do that. Add 2 1 minute sprints in your run
All team, get a 20 minute easy run in on Saturday or Sunday. If you can bike or cross train then do so.
Find a hill- do 20 sprints up hill 30 minute run. Add a 1 minutes 40 minute run with no more
focusing on driving the knees sprint every 5 minutes. Focus on 3- 1 minute walks. If you have
and arms. Do a 15 minute run relaxing the arms and breathing to slow the pace to keep from
easy run afterwards to shake out steady walking then do that. Add 2 1 minute sprints in your run
All team, get a 20 minute easy run in on Saturday or Sunday. If you can bike or cross train then do so.