Robert Morris University
Women’s Track & Field
Sprint Workouts

WEEK 1
NOVEMBER 2nd–5th

“Getting in Sprint Shape”

Monday   
Warm-up: 10-12 minutes (grant park)
Sprint Drills: common series of drills
Speed Development
    Turn-around 40m sprints
(build-ups from a dead start to quick turnover up to 40m. turn around and repeat)
Workout
•    6 x 40m relaxed quick turnover
•    6 x Falling acceleration starts up to 30m
Cool down
Stretch

Tuesday
Warm-up:    10-12 minutes (grant Park)
Sprint Drills: Common Drills
Endurance intervals:  
25 min. FARTLEK 300m running course
Stretch

Wednesday
Warm-up: 10-12 minutes (to grant park and back)
Sprint drills (basement)
Stretch    (skip lunges), (scissors), (1-2-3s)
Plyometrics
•    one leg hop (R/L)
•    two-leg hop
•    bounds over mini hurdles
•    box hops  10x each
Stretch
Sit-ups, kettle bell pull-ups

Thursday
Warm-up: run to soldier field
Stretch
10-12 hills  (focus on knee lift, arm thrust, turnover)
2 hill/ 1:15 break
Cool Down back to campus
 
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