Due to track and weekend constraints, I've shifted this week's days around a little:
Tuesday - Off
Wednesday - Track - 5 laps...sprint 100 meter straightaway, jog the 100 meter curves (10 sprints total). Aim for 13 seconds, more about conditioning than speed.
Thursday - Thirty minutes of 1-minute runs (so that's 15 minutes of running), weights
Friday - Off
Saturday - Track - Ladder workout: 300, 200, 100, 100, 200, 300. For recovery, walk/jog the same distance you just ran.
Sunday - One-day ultimate tournament
Monday - Cross-train 30 minutes, moderate pace, weights
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