Robert Morris University
Women’s Track & Field
Sprint Workouts
 
WEEK 2
NOVEMBER 9th–12th
 
PHASE1:  “ACCELERATION”


Monday   
Warm-up: 10-12 minutes (grant park)
Sprint Drills: common series of drills
Speed Development Workout

20m on&offs  (20m on, 20m off, 20m fly)
(build-ups from a dead start to quick turnover up to 20m., coast thru 20m then fly thru 20m turn around and repeat 10x)
2x 60m sprints @ 85%

Cool down
Stretch

TUESDAY
Same as Monday except
(40m on, 20m off,  40m fly)  x6
2x job 20m then fly 60m (100%)

WEDNESDAY
20 minute run to Roosevelt Rd & back to school
WEIGHTS TRAINING
Kettle bell circuit x10
Box steps x 20

THURSDAY
Warm-up  10-15 min.
Stretch
Drills
10 short hills in grant park

 

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