track workout 2008 07 15

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
2 sets of 15 pushups
2 sets 15 lunges
2 sets of 25 single leg ankle raises
2 sets squats x 20
2 sets of 15 tuck jumps
2 sets ice skaters x 14

short sprints (cones at 0, 10, 25, and 40 yards):

a) do four 40 yard sprints; rest 30 seconds in between
b) do four 50 yard sprints between the 0 and 25 yd cones (down to 25, back to 0); rest 45 seconds in between
c) do four 50 yard sprint as follows: start at 10, run to 0, run to 40; rest 45 seconds in between
d) do four 100 yard sprints between the 0 and 25 yd cones (down to 25, back to 0, down to 25, back to 0); rest 60 seconds in between
e) do four 100 yard sprints as follows: start at 0, run to 10, run backwards to 0, run to 40, run to 0; rest 60 seconds in between

cool down lap
abs