Robert Morris University
Women’s Track & Field
Sprint Workouts
 
WEEK 3
NOVEMBER 16th–20th PHASE 2:
 
“Finding the strength in our core”
We’ll move Thursday practice to Friday this week

 

Monday  
Warm-up: 10-12 min to grant park & back
(if weather permits)
Sprint Drills: common series of drills (indoors)
Technical Practice: 10xstairs * ladder stride patterns
8x 30 meter flies @ 85%
Cool down
Stretch

TUESDAY
Warm-up: 10-12 min to grant park & back
Sprint Drills: common series of drills (indoors)
Plyometric workout: jumps, bounds & step ups
Block starts
8x 30 meter flies @ 85%
Ab workout
Cool down
Stretch

WEDNESDAY
20 minute run to Roosevelt Rd & back to school
WEIGHTS TRAINING: Kettle bell circuit x10
Box steps x 20
Ab & upper body workout
Cool down
Stretch

FRIDAY
Warm-up  10-15 min.
Stretch
Drills
12-15 short hills in grant park (if weather permits)
Cool down
Stretch

Weather will not allow us to work outdoors if:

   it is raining  *   snowing  *  below 45 degrees