set 1
8x800m.
Walking rest will be about the same as it takes to run the 800m (3-4 min)
set 2
3 x 400 in 1:25 w/ 400 slow jog recovery 2:30 - 3:00 minutes
2 x 600 in 2:05 w/ 200 walking recovery 3:20 minutes
3 x 400 in 1:25 w/ 400 slow jog recovery 2:30 - 3:00 minutes
set 3
4 sets of 5x200m with 50m walk
200m in 40 seconds, 50m in 30 seconds
set 4
8 sets: 400m 1:25, walk recovery 2:00
set 5 Wa State Ref Fitness test -
Sprint
6 x (40m 6.4 sec, 60 sec recovery)
Plus intervals
40X (75 m 17 sec, 25 m 20 sec) ref test
Wa State grade 6 & 7 intervals are:
Sprint 6 x (40m 6.6sec)
Intervals 40 x (75m 17 sec run, 25m 24 sec walk)
set 6 USSF fitness test grade 5-6
sprints 6x (40m 6.4 sec)
Intervals 40x (17sec 75m run, 20 sec 25m walk)
Set 7
10 x 50 m 9 sec with 30-60 sec rest
5 min rest
10 x 100 m 17 sec with 60-90 sec rest
5 min rest
10 x 50 m 9 sec with 30-60 sec rest
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