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1600-3200 OS Speed-Endurance wks.1-4

Updated about 11 months

Season: Off-Season

Sport: Track & Field

Level: High School

Weeks: 4

Description: The 1600-3200m runners are ultimately trained to win a 200m race. Certainly the final 400 is crucial, but if competitors are shoulder to shoulder on the final 200m, your athlete should win. The workouts have a blend of intervals mimicking sections of their race along with LSD (Long Slow Distance). It is the coach's discretion as to when and how many A.M. runs should take place. It is recommended no more than 2 morning runs on days 1-4, and those runs should range from 20-25 minutes.

Week 4

Day 1 - Top End
Day 2 - Conditioning
Day 3 - Cardio
Day 4 - Top End
Day 5 - Conditioning
Day 6 - Cardio

Week 3

Day 1 - Top End
Day 2 - Conditioning
Day 3 - Top End
Day 4 - Conditioning
Day 5 - Conditioning
Day 6 - Cardio

Week 2

Day 1 - Top End
Day 2 - Conditioning
Day 3 - Cardio
Day 4 - Top End
Day 5 - Conditioning
Day 6 - Cardio

Week 1

Day 1 - Top End
Day 2 - Conditioning
Day 3 - Cardio
Day 4 - Top End
Day 5 - Conditioning
Day 6 - Cardio