Form 2 Weeks
Technique/Drills (1-5sec*1 set)
Monday-Hand Cycle, Jump Rope, Elliptical, Step(1-2-3-4)
Ladder(1-2-3,lat 2) Cones(fwd, bkwd, lat) Sprints (10m, 20m, 40m)
Strength to Weight Ratios
Nutrition (Everyday)
Friday-Force Training
Nervous Development
Tuesday-dynamics, core, performance exercises
Thursday-dynamics, core, performance exercises
Proprioception (Timed)
1-navel-in 2-Symmetry 3-Elbow Drive/Knee Drive
4-Pull/Ankle Locks
Wednesday-200m*4, 400m*4 Saturday-800m*1, 1200m*1
Speed 3 Weeks
Drills (3-8 sec*1-3 sets)
Monday-Same as Above
Short to Mid Distance Form/Proprioception
First Wed-1 mile
First Sat-2 mile
Second Wed-3 mile
Second Sat-4 mile
Third Wed-5 mile
Third Sat-6 mile
Strength to Weight Ratios
Nutrition (Everyday)
Friday-Force Training
Nervous Development
Tuesday-dynamics, core, performance exercises
Thursday-dynamics, core, performance exercises
Sustained Speed 4 Weeks
Drills (3-8 sec*4-6-8-10 sets)
Monday-Same as Above
Short to Mid Distance Form/Proprioception
First Wed-7 mile
First Sat-8 mile
Second Wed-9 mile
Second Sat-10 mile
Third Wed-11 mile
Third Sat-12 mile
Strength to Weight Ratios
Nutrition (Everyday)
Friday-Force Training
Nervous Development
Tuesday-dynamics, core, performance exercises
Thursday-dynamics, core, performance exercises
Competitive Enhancement 2 Weeks
Prep Week
Monday Drills 6 sets
Tuesday Performance
Wednesday 13.1 mile
Thursday Performance
Friday Force
Saturday 10k
Final Week
Monday Drills 3 sets
Tuesday Performance
Wednesday 5k
Thursday Nothing
Friday Nothing
Saturday Nothing
Race Day