Cycle 2 cont...
6.2.11	13.2.11	20.2.11	27.2.11
Warm Up	Warm Up	Warm Up	Warm Up
15 mins easy	13 mins easy	15 mins easy	13 mins easy
Mixed warm up	Exercise stations	Mixed warm up
exercises		exercises
Main set	Main set	Main set	Main set
"Joe Vigils	"The little rectangle"	"Lindsey's	"Timed check on progress"
Accelerations"		special"
100m @ 1mile pace	4 sides	600m fartlek	6 x 1k
110m @ 1sec more	3 sides	900m fartlek	Progressively faster
120m @ 2 secmore	2 sides	600m fartlek
130m @ 3 secmore	3 sides	900m fartlek
140m @ 4 secmore	4 sides	600m fartlek
up to 200m	3 sides
	2 sides
200m @ 10 sec more	3 sides	Groups of 4 = ability
	4 sides	choice of each per sprint
Recover by walk back	1.5 min rest	1.5 min rest	2.0 min rest
	between repeats	between repeats	between repeats
Warm down	Warm down	Warm down	Warm down
10mins easy	10mins easy	10mins easy	10mins easy
Stretch	Stretch	Stretch	Stretch