MEPHAM DISTANCE TRAINING PLAN (SPRING TRACK WEEK 2)

Monday, March 12:

Warm-up: 2-miles/drills/dynamic stretch

Workout: 8x400@ mile race pace [Girls - 80-85/Boys - 65-70] (200-meter recovery jog after each)

Cool-down: 1-mile jog/stretch out

Tuesday, March 13:

Warm-up: 2-miles/drills/dynamic stretch

Workout: 8 x Flying 30's (Jog 10 meters - Sprint 30 meters) (4-minutes recovery after each)

Cool-down: 4-miles/stretch out

Wednesday, March 14:

Recovery day - 45-minutes easy

Thursday, March 15:

Warm-up: 2-miles/drills/dynamic stretch

Workout: 600-500-400-300-200 (3-minutes recovery after each)

Cool-down: 1-mile jog/stretch out

Friday, March 16:

Recovery day - 30-minutes easy

Saturday, March 17:

Warm-up: 2-miles/drills/dynamic stretch

Workout: 4 x 1000-meters @ mile race pace (400-meter recovery jog after each)

Cool-down: 1-mile jog/stretch out

Sunday, March 18 - 3-mile easy run/stretch out