SPRINTS:
​10min jog, warm ups, 4x 80m strides @ 70%, 80%, 90%, up to 95% of max. 10X30m starts from a 3 point stance. 6 minutes core + stretching.
Warm up: a marches, walking stretches, a-skips, b-skips, side shuffle, backwards run small, backwards run reach back, straight leg bounds, legs cycles, myrtle .
DISTANCE:
30 to 40 minutes easy + 10 minutes of Xs. 10 min core.
​

ALL ATHLETES WATCH THIS VIDEO
The Importance of Sports Psychology

DISTANCE:  Watch this video, and then imagine yourself in your competition--yes, this is part of your practice!

SPRINTERS: Watch this video, and then imagine yourself in your race--yes, this is part of your practice!

THROWERS: 
VISUALIZATION TRAINING!!  Watch this video, and then imagine yourself in your competition. 

JUMPERS: Watch this video, and then imagine yourself in your competition--yes, this is part of your practice!